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