10-9-19 Lower body volume

Warm up
2 rounds of:

• 20 banded abductors
• 6 body weight reverse lunges to high knee up *support if needed (each side)
• soldier marches

then 4 rounds tabata 20/10 of:

• med ball goodmornings
• med ball walking lunges

Main work

Option 1)

• Squats 8x3x55% + 25% band tension

Option 2) limited equipment

• Squats 8x3x80%

Option 3) beginners or those without barbell/rack

• med ball goodmornings 4x6-8
• med ball box squats 4x6-8

Auxiliary work
complete the following with little rest as possible:

12-10-9-6-3

• front squats at 60% of 1rm
• Bulgarian split squats 25lbs each hand (reps above are for each leg.. ex 12 left side, 12 right side etc..)
• reverse lunge + pivot rotation *video will be posted in the morning for this movement - substitute these with reverse lunges if needed (reps above are for each leg.. ex 12 left side, 12 right side etc..)