2-25-21 THURSDAY Volume lower body

Main work

• SSB, Cambered bar or other specialty bar squats 10x1x80%
  Make sure to stay with the same bar you started with 3 weeks ago. Next week we will switch bars. If you don't have a specialty bar, use a regular bar today.
• Deadlifts 8x1x70% +30% chain or band tension

Auxiliary work

• Seated sumo deadlift complex 3x3
  Seated complex 1 rep = 3 pulls to knees + 1 full pull to standing
  Watch video demonstration HERE
  TIPS:
  
  • Take a few warm up sets to find working weight then 3x3
  • on the pull to knees, arch back really big and focus on this being the work for this portion
  • push knees out and avoid the tendency to allow them to come in. Reduce weight if needed to keep form
  • when ready to stand, push hips forward to the bar and knees out- the work should be felt in the hips and glutes
• 1x100 banded abductors
• 1x100 banded hamstring curls