7-30-21 Dynamic lower
![7-30-21 Dynamic lower](http://sistersofironapparel.com/cdn/shop/articles/logoweb_b99634f9-4d99-4444-8f71-3d7dd909b772.gif?v=1627256123)
Main work
- Foam Box Squat w/specialty bar 10x2x55% + 25% band tension
- Squats 2x5x60%
Increasing weight by 2-2.5% from week. 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. - Speed pulls - Competition stance deadlift 10x2x50% +20% chains
Auxiliarywork
- GHD or back extension with back loaded 3x8 HERE
- GLUTE HAM RAISES 3x8-10 HERE
- Heavy KB with band around hips 4x2
not a typo- 4x2 heavy reps - GHD faceup side to sides 4x20
- Finish with
SSB arched back goodmornings with static hold at half range of motion with band tension from the front 3x1:00 min holds HERE