9-17-21 FRIDAY lower body

9-17-21 FRIDAY lower body

Main work

  • Box jumps 5x3
  • Box squat w/SSB 5x4x60% +25% band or chain
  • Speed pulls-  Deadlifts from pins (mid shin) 5x4x55% + band


  • GHD with SSB back loaded back extension 3x15
    Sub as needed
  • Glute ham raises 3x15 at half range of motion
    Don't come all the way up
  • Leg press or heavy Goblet squat 3x20
  • Ab roll out 4x15
  • Finish with:
    4 Sets:
    25 Leg Extensions
    25 Leg Curls

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