9-13-21 MONDAY lower body

9-13-21 MONDAY lower body

SMART START
For beginners or those with limited equipment

  • 24 Minute EMOM:
    Minute 1: 12 goblet squat or barbell squat
    Minute 2: 15 KB Swings
    Minute 3: 30 Seated Banded Leg Curls
  • Finish with
    6 rounds
    15 weighted sit ups
    20 banded pull troughs

STRENGTH PROGRAM
for those with Barbell, rack, and weights

  • Reverse band Box Squat
    work up to a 1 rep max
  • Block pulls 2" 4x4
    work up in weight
  • Goodmornings 3x6-8 moderate weight
  • DB walking lunges 3x20
  • Decline weighted sit ups 3x15
  • End with 100 banded goodmornings
Workouts