9-27-21 MONDAY lower body

9-27-21 MONDAY lower body

SMART START
Limited equipment workout
View IG demonstration HERE

  • 3x10 front foot elevated DB split lunge
  • 3x20 seated goodmorning
  • 3x15 banded hamstring curl or DB lying leg curls *have someone place db between feet
  • 3x20 banded glute kick back both sides

then, 8 rounds tabata 20 secs work, 10 secs rest of:

  • 20 secs squat + lunge + lunge
  • 10 secs rest
  • 20 secs sit ups

 

STRENGTH PROGRAM

Main work

  • Work up to a 1 rep max Deadlift + 20% chains
    If you don't have access to chains, sub with an elevated 2in deadlift on plates
  • Deadlift 3x3x80% plus chains or from 2inch plates elevated
  • Seated goodmorning 4x8- moderate weight

Auxiliary work

  • Front foot elevated DB split lunge 3x10
  • Decline sit up 3x15
  • banded hamstring curl 1x100
Workouts