10-18-19 Volume Lower body

Warm up
2 rounds of:

• banded walks forward/back
• banded abductor
• bottom squat holds *hold onto the rack and get to the bottom of the squat. hold for about 10 secs

then, 4 rounds of:

• 8 KB swings
• 8 squats
• 8 jumping jacks

Main work

• Squats 8x3x60% + 25% band tension

Option 2) for those without bands

• Squats 8x3x85%

Option 3) beginners or those without a barbell/rack

• DB stiff leg deadlifts 4x6-8
• DB front squat 4x6-8
• Clams 4x10-12 each side *banded if possible

Auxiliary work

• sled drag 4x150ft
• barbell glute thrusters 4x12-15
• banded donkey kicks 4x15 each side
• banded kneeling squats 4x15 *option to hold DB