11-11-19 Holiday Workout Lower Body

Today is scheduled for max effort lower body, however we are taking a small deload this week. It's needed to recover from all the hard work we've been putting in.

Warm up
2 rounds of:

• soldier march
• hip opener
• 15 banded kick backs *each side
• 20 banded side to side walks

Main work

• Squats 3x3x70% warm up to 70%, than all sets at 70%
• back ext or reverse hyper 3x8-10
• elevated sumo db deadlift 3x8-10
• banded abductor 3x30

Auxiliary work
4 rounds of:

• 30 secs alternating db reverse lunge
• 30 secs single leg kb swing RIGHT *substitute this with a regular single arm kb swing if needed
• 30 secs single leg kb swing LEFT *substitute this with a regular single arm kb swing if needed
• 30 secs broad jumps

*rest 10 secs between movements - rest 30 secs between rounds