12-6-18 Lower body volume
- Box Squats 10x2x55% + 25% bands or chains
- Trap Bar Deadlifts 6x2x50% +bands or chains *if no trap bar-substitute with rack pulls
- single leg deadlifts 3x8 (each side)
- dumbbell box step ups 3x6 (each side)
- kettlebell swings 3xmaxeffort reps
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