WEEK 1 | DAY 3 LOWER BODY 20231223
Week 1 Day 3 Lower body focused
Deadlifts
- 75%x5
- 85%x3,
- 95%x1 +1 (the +1 means add any additional reps you feel you have in you)
- then 3x5x65%
Auxiliary work
4 rounds of:
- 12-14 DB straight leg deadlifts
- 10/10 DB reverse lunges
Finisher:
2 rounds of:
- 50 banded goodmornings
- 30 Air Squats
- 10 rotating planks
Deadlifts
- Benefits: Strengthens the entire posterior chain, improves grip strength, and enhances overall body strength.
- Form Tips: Emphasize maintaining a neutral spine, engaging the lats, and initiating the movement with the hips.
DB Straight Leg Deadlifts
- Benefits: Targets the hamstrings and reinforces proper hip hinge mechanics.
- Form Tips: Focus on keeping the back straight, hinging at the hips, and avoiding rounding of the spine.
DB Reverse Lunges
- Benefits: Enhances lower body strength, particularly in the quads, glutes, and stabilizer muscles.
- Form Tips: Maintain an upright torso, and step back far enough for a comfortable lunge position.
Banded Good Mornings
- Benefits: Engages the lower back, glutes, and hamstrings for improved strength and stability.
- Form Tips: Use a resistance band to add tension and control the movement, avoid overarching the back, and focus on hip hinge mechanics.
Air Squats
- Benefits: Builds lower body endurance and overall leg strength.
- Form Tips: Keep the chest up, knees tracking over toes, and maintain a controlled descent and ascent.
Rotating Planks
- Benefits: Targets core engagement and stability, crucial for functional strength.
- Form Tips: Ensure a straight line from head to heels, engage the core muscles, and rotate slowly and controlled without shifting the hips.
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