1-31-20 Max Effort lower body

Warm up:
2 rounds of yoga sequence

• forward fold- updog-downdog- lunge twist
• hip opener of choice

2 rounds

• 20 banded abductors
• 50 banded walks
• 10 squats

Main Work

• Work up to a heavy goodmorning from pins
• Squats 5x3x70%

Auxiliary Work

• back ext or reverse hyper 3x10-12
• sled drag 3x150ft
• goblet squat 3x6-8

then, 4 rounds tabata 20/10:
Stay on one movement for 4 rounds before switching movements

• russian twist
• banded kb deadlift
• banded hip thruster
  *note we did this on Thursday.. adding in for those that missed it