7-30-21 Dynamic lower

7-30-21 Dynamic lower

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


  • GHD or back extension with back loaded 3x8 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

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