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

 


Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like