12-31-21 FRIDAY lower body

12-31-21 FRIDAY lower body
  • 20 Reps (rest between reps) 20" Box Jump, DBs in each hand
  • 6x3x80% SQUAT WITH CAMBERED BAR @80% (OF 1RM BOX SQUAT)
  • 8x2x75% SPEED PULLS: COMPETITION STANCE DEADLIFT @75%
  • 3x8 SSB SEATED GOOD MORNINGS
  • 3x15 GLUTE HAM RAISES (ONLY MIDDLE 1/3 ROM, DO NOT COME ALL THE WAY UP)
  • 3x20 DB GOBLET SQUAT
  • 4x8 DECLINE CRUNCH OVER A FOAM ROLLER 4X8 (LOAD WEIGHT BEHIND HEAD, USE A PLATE)
  • 3x1:00 SSB GOOD MORNING STATIC HOLD AT HALF RANGE WITH MAX BAND TENSION PULLING FROM FRONT
6 day programming