9-9-21 THURSDAY lower body

SMART START
For beginners with limited equipment

4 rounds:

• 10 Squat lunge combo
  1 rep= squat + lunge (r) + lunge (L)
• 20 Russian twist
• 100 jump rope or toe taps

 

STRENGTH PROGRAM

Main work

• Box squat 6x4x55%+25% chain or band
  
• Rack pull (mid shin) competition stance 6x4x50% +bands
• GHD holding barbell back extensions 3x10
• DB walking lunges 3x10
• Barbell hip thrusters 3x10
• Russian twist 3x20