2-18-22 FRIDAY lower body
Hey everyone! How are we feeling? I haven't been in the gym much this week but please let me know how your feeling in your end of the week check in. Take your videos ;)
- MAX HEIGHT BOX JUMP FROM STANDING POSITION WITH DUMBBELL IN EACH HAND ((GIRLS: 10 LBS PER HAND) *Optional
- 10x2x50% BOX SQUAT WITH CAMBERED BAR OR SSB @50% AGAINST 25% BAND TENSION (BANDS OVER BUMPER PLATES)
- 10X2X45% COMPETITION STANCE DEADLIFT @45% AGAINST 25% BAND TENSION
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*do the below only if you're not having any back, knee or hip issues and you keep your form
Squat Straight Weight Top Set: 2 Sets of 5 Reps increasing 2-2.5% from the week before. If you are just starting, start with around 60% of your max. When you come to a week where you fail, the following week you will decrease reps to 2 sets of 3 reps, continuing to increase weight each week. When you come to a week where you fail your sets of 3, deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart the cycle with your new 50%.
- 4x8 SEATED SSB GOOD MORNINGS AGAINST MAX DOUBLED BAND TENSION FROM THE FRONT
- 3x10 LATERAL LUNGES
- 3X10 DB GOBLET SQUAT
- 4X20 ROPE (CABLE) CRUNCHES
- 10X10 PER LEG SINGLE LEG HIP BRIDGE (NO BARBELL), FOOT PROPPED ON 12" BOX