10-28-19 Volume lower body

Warm up
2 rounds of:

  • banded walks- mix forward/back/side to side
  • hip opener leg circles

then, 3-4 rounds of:

  • 6 squats
  • 8-10 back ext
  • bottom squat holds

Main Work

  • Squats 8x3x55%+25%band tension

Auxiliary work

  • box squat to goodmorning 4x6-8
  • DB single leg deadlift 4x8 (each side)
  • barbell hip thrusters 4x8-10

if time, tabata abs 6 rounds 20/10:

  • pick 2 ab movements


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