9-20-21 MONDAY LOWER BODY

9-20-21 MONDAY LOWER BODY

SMART START
for those with limited equipment

4 rounds of:

  • 10 Single leg deadlift (each side)
  • 10 banded or Db goodmorning
  • 10 Bench glute raises Video HERE

Then, 8 rounds of 20 secs work/10 secs rest:

  • 20 secs DB alternating snatch
  • 10 secs rest
  • 20 secs lateral skater jumps
  • 10 secs rest
    repeat for 8 rounds

STRENGTH WORK
For those with equipment

Main work

  • Goodmorning to pins - work up to a 3 rep max
  • Goodmorning drop sets
    2x8x70%
    1x15x50%

Auxiliary work

  • Banded inverse curl 3x8
  • DB Single leg deadlift 3x10 each leg
  • Decline Bench sit up 3x10-15
Workouts