Monday 12-4 Max Effort Lower Body

Garage Gym Barbell

WARM UP 20/10

  • jumping jacks
  • jump rope
  • air squats

STRENGTH WORK:

1) ME Box Squat with bands or chains

*substitute ME work with 3-4 rounds of:

  • 3x10-15 reverse hyper
  • 3x40 forward monster walks & backwards

2) 3 rounds of:

  • 15 barbell glute bridges
  • 12 weighted step up (6 each side)
  • 12 reverse lunges (6 each side)
  • 12 weighted side raises (12 each side)

3) 8 rounds of 20 secs work/10 secs rest

  • box jumps
  • kettlebell swings
  • leg lowers

 

 

 

 

 

 

 


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