11-20-19 Volume Lower body

Warm up
3 rounds of:

  • 30 banded abductor
  • 20 banded hamstring curls
  • 30 banded walks

then 2 rounds of:

  • hip opener
  • bottom squat hold
  • cossack squat

 Main Work

  • Squats 5x5 @80%

Auxiliary Work

  • box squats 4x6-8  wide stance - high box *go as wide as you can and focus on using your hips & hamstrings vs the quads.. work on getting a straight shin.  Avoid just tap the box.. land all your weight down. Box squats should be hard. Watch tips from the best "Queen Bee Power- Laura Phelps" HERE
  • stiff leg deadlifts 4x8-10
  • db box step ups 4x8 each side *pick a height & weight that will challenge you well.  I get asked the question often, "should I go for a higher box, or a lower box with heavier weight".... my answer for today's work- moderate box- heavy weight.  Feel the work and don't worry about getting high ;)

end with 3 rounds of:

  • 10 banded fire hydrants *each side
  • 12 banded standing side leg raises *each side
  • 10 banded 1/2 reverse lunge to knee raise *each side

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like