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

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