2-6-22 MONDAY lower body

Pre warm up glute activation
there are 3 glute exercises in the link: HERE

• DEADLIFT AGAINST 20% CHAINS work up to a 1 rep max
  Balance the grind but we also want good form. Just because you can pull it up (with bad form) doesn't mean that you should. You won't be perfect but try. If something isn't feeling right (back is hurting or form is not dialed in today) just practice at 80% or lower and move on.
• Drop down sets 3x3x80%
• 4x8 seated SSB goodmornings
• 3x10 SSB OR BARBELL BACK LOADED STATIONARY DEFICIT LUNGES
  Adjust weight as needed. These can be Dumbbells and can remove the deficit VIDEO HERE
• 3X20 STRICT REVERSE HYPERS *DEAD STOP AT BOTTOM
• 4X10 DECLINE BENCH SITUPS (PUT THE BENCH IN FRONT OF A CABLE STACK, USE THE ROPE ATTACHMENT FROM THE BOTTOM, ROPE HANDLES OVER YOUR SHOULDERS
• SLED DRAG WEARING 5-10 LB ANKLE WEIGHTS (EACH) 400 meters
  We don't have ankle weights in the gym but I have a sled outside that if you want to come back later in the day and do a longer distance sled.. come on. Just don't do it super early and annoy the neighbors LOL