12-3-21 FRIDAY lower body

12-3-21 FRIDAY lower body
  • 20 Kneeling Jumps (Barbell Back Loaded) If you are not able to Use a Barbell, complete 20 regular Kneeling Jumps with Back Loaded PVC or No PVC at all
  • 5x5x50% BOX SQUAT WITH BUFFALO OR STRAIGHT BAR @50% AGAINST 25% HANGING CHAINS
  • 5x5x50% SPEED PULLS: COMPETITION STANCE 1" DEFICIT DEADLIFT @50% AGAINST 20% CHAINS
  • 3x8 SB ARCH BACK GOOD MORNINGS AGAINST BANDS FROM THE FRONT - 3X8 WITH MAX BAND TENSION ONLY
  • 3x10 WALKING LUNGES WITH DUMBBELLS
  • 3x15 BARBELL HIP THRUST
  • 4x20 GHD (FACE UP) SIDE TO SIDES - 4X20 PER SIDE
  • 1x100 100 LEG CURLS (SEATED OR LYING, MACHINE)
6 day programming