1-24-22 MONDAY lower body

1-24-22 MONDAY lower body
  • Work up to a 1 rep max ANDERSON GOOD MORNINGS WITH SSB AGAINST DOUBLED BAND TENSION Micro Mini (Under 400 lb Deadlift), Mini (400-600 lb Deadlift)
    Kim & Katie competition squats 3x1x60%
  • 3x6x75% ANDERSON GOOD MORNINGS DOWN SETS
  • 3x8 AXLE BAR or CAMBER BAR (*OR USE ZERCHER HARNESS WITH REGULAR BAR) ZERCHER SQUAT
    Kim & Katie LIGHT-ISH you want to work but avoid anything that feels like it's too much strain on your back
  • 3x20 GHD INCLINE (RAISE FRONT OF MACHINE 6-12") or INCLINE BACK EXTENSION (raise front by 6-12") DOUBLE DB BACK EXTENSIONS
  • 3X20 REVERSE HYPERS @60% OF 1RM DEADLIFT
  • 3X6-8 SSB FRONT LOADED DECLINE SIT UPS, EMPTY BAR
  • finisher: 4X20 BELT SQUAT PARTIAL BOX SQUATS AGAINST MAX BAND TENSION (*IF NO BELT SQUAT, DO REGULAR BOX SQUAT)
6 day programming