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

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