9-27-21 MONDAY lower body
![9-27-21 MONDAY lower body](http://sistersofironapparel.com/cdn/shop/articles/logo3PINK_1b5b9f6f-d0e9-4543-8c4b-6ff7525daa6f.png?v=1632668707)
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