1-8-20 Volume Lower Body

Warm up
3 rounds tabata 20/10 of:

• banded wood chops R
• banded wood chops L
• downward dog foot taps here

then 2 rounds of:

• 20 banded abductor
• 20 lunge to knee ups *each side
  (this is basically a reverse lunge to a knee kick up.. no need to touch knee to floor)

Main work

• Box Squats 8x3x55% + 25% band tension or chain weight
  (sets)x(reps)x(percentage)
  *if you don't have bands or chains - 8x3x80%
  *warm up slowly to your 55% before starting sets

Auxiliary work

• camber bar Goodmornings 4x6-8 *if you don't have a camber bar, do regular barbell GM, attach bands for extra tension if possible
  Why is it important to include GM's in you training? --> Here
• banded KB stiff leg deadlifts 4x12-15
• DB box step ups 4x6 *each side