2-22-21 MONDAY Max Effort Lower

Main work

• Reverse band squat - Work up to a 1 rep max
  then 90% of that max for 1 set of as many as possible
  then 80% of that max for 1 set of as many as possible

Auxiliary work

• Seated SSB or heavy DB sumo stance goodmornings 5x8
• Dimmel deadlifts 3-5x20 @ 30% of your 1RM deadlift
  Start at lockout and lower down, stopping when the barbell is just below your knees. Pause and hold it there for a moment, then back to starting. The sets are 3-5 depending on your back tolerance. If 3 sets is enough, stop. If you can, keep going to 5 sets.
• 1x100 ab of choice
• 1x100 banded hamstring curl
• 3x10-12 reverse hyper (moderate weight) or ghd back extension