11-26-21 FRIDAY lower body
- 20 kneeling jumps
start in a kneeling position and jump into a squat. these are tough but with lots of practice you'll get it - 5x5x45% BOX SQUAT WITH BUFFALO OR STRAIGHT BAR @45% AGAINST 25% HANGING CHAINS
- 5x5x45% SPEED PULLS: COMPETITION STANCE 1" DEFICIT DEADLIFT @45% AGAINST 20% CHAINS
- 3x8 GHD SSB (BACK LOADED) BACK EXTENSION
Use lower bar weight if needed - 3x15 CHAIR DEADLIFTS (NO STAND UP) VIDEO HERE
- 4X20 HEAVY KB SWINGS AGAINST BAND AT WAIST
- 4X20 ROPE (CABLE) CRUNCHES
- 5X10 GHD SINGLE LEG BACK EXTENSION