1-3-22 MONDAY lower body

1-3-22 MONDAY lower body
  • 3 rep max BACK GOOD MORNINGS WITH SSB FROM PINS ADD CHAINS EACH SET UP TO A 3RM
    Warm up and start with 50% on the bar, then add chains and work up to a 3 rep max
  • 3x8 BARBELL ROMANIAN DEADLIFT (60-70+% OF 1RM DL)
  • 3x20 ANDERSON SQUAT (PARALLEL) WITH SSB AGAINST MAX DOUBLED BAND TENSION
  • 3x20 STRICT REVERSE HYPERS *DEAD STOP AT BOTTOM
  • 4x15 DECLINE SIT UPS WITH DB OR PLATE AT CHEST
  • 1x100 LYING BANDED LEG CURLS

Rita:

  • Squats 3x3x60%
  • Reverse hyper 3x20
  • banded hamstring curls 4x20
  • Banded Spoto press - slow and controlled 4x10 each side
  • sled drag 10 mins
6 day programming