12-10-20 COMP PREP Thursday d/e lower body

12-10-20 COMP PREP Thursday d/e lower body

Warm up
If you missed any of this week's second workouts, this a good time to add them in as your warm up. Otherwise, complete the following:

Yoga warm up

  • choose your favorite moves to get some bloodflow to the body and lightly stretch out tight areas

3 rounds with no rest of:

  • 10 reverse hyper - light/moderate
  • 15 back extension or ghd back extensions
  • 10 leg lowers
  • 10 jump squats
  • 10 walking lunges

Main work

  • Box squats 8x2x65% + 25% chain or band
  • Deadlifts 8x1x70% + 30% chains - if your speed is slow, remove the chains
  • SSB or camber bar goodmorning 4x5 moderate
    if you don't have access a specialty bar, sub with regular bar
  • Sumo deadlift 4x6-8 light/moderate as an auxiliary movement
  • DB reverse lunge w/front foot elevated 4x6-8 each side

Second workout

5 rounds of:

  • 1 heavy sled trip
  • 40 banded kb stiff leg deadlifts
    Make sure these are targeting the glutes and hamstrings, if you're pulling from your low back only, try adjusting from "stiff" leg to more of a deadlift. Imagine a high bar stool behind you that you're trying to tap with your bottom
  • 10-15 banded or weighted sit ups


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