12-9-19 volume lower body

Warm up

3 rounds of:

• 20 banded abductors
• 8-10 back ext or reverse hyper
• 8 sit ups

then, 4 rounds tabata 20/10 of:

• alternating lunges
• kb swings

Main work

• box squats 8x3x50% + 25% band tension - if you don’t have bands or chains do 8x3x75% 

Auxiliary work

• Goodmorning complex 4x5 of (lunge + Goodmorning + lunge = 1 rep) *if you struggle with lunges do them supported and split these movements up 
• Goblet squats 4x8 
• banded walks 4x50
• banded hamstring curls 4x20