2-24-20 Lower Body Workout

Monday's heavy squat day! We are going to be working up to a heavy box squat at parallel. Make sure to record the weight you get.

For beginners, focus on 5x5's today and keep the weight lighter.

Video demonstration of movements will be posted tomorrow on our IG- @garagegymbarbell

Warm up
2 rounds of:

• yoga sequence: forward fold- updog- downdog- lunge
• pancake stretch
• lying twist

4 rounds tabata 20/10 of:

• squat jumps w/floor touch
• sit ups
• warrier 3 hold (alternate left & right each rounds)

Main work

• Work up to a 1 rep max parallel box squat

go as wide as you can, open knees and focus on using your hips & hamstrings vs the quads.. work on getting a straight shin.  Avoid just a tap on the box.. land all your weight down. Watch tips from the best "Queen Bee Power- Laura Phelps HERE

Beginners- take your box above parallel. Don't max out today, instead, do 5x5 working on form. Take a video of your squat and feel free to send to me for feedback (garagegymbarbell@gmail.com)

Auxiliary work

• High bar squats 3x6-8
• KB sequence 3x6
  {6 KB swing + 6 KB front rack to reverse lunge + 6 KB front squats}
• Reverse hyper 3x10-12 *note- try to use 60% of your squat on the reverse hyper. If it's too much today.. lower and keep working up to it in the future.

if you don't have access to a reverse hyper, sub these with weighted back extensions.