1-18-20 Lower Body Volume

Warm up

2 rounds of:

• Yoga sequence: lunge + samson stretch + lizard pose *each side
• butterfly pose with forward fold

3 rounds of:

• 40 banded walks - mix from forward, back & side to side
• 20 banded kick backs *each side

Main work

• Squats 10x2x60% + 25% band or chain
  if you don't have bands or chains, do 10x2x80%

Auxiliary work

• single leg deadlift 4x6 *each side
• bulgarian split squat 4x6 *each side
• sumo deadlift 4x6 *light/med for auxiliary work

then, 3 rounds of:

• 10 banded fire hydrants *each side
• 10 banded leg lifts *each side
• 10 banded leg crossovers *each side