3-18-20 Volume Lower body

Warm up

• 20 wide stance banded abductor
• 10 half runners lunge to knee up *each side
• 10 jump squats
• hip opener of choice

Main work

• speed squats 12x2x50% +25% band tension
  Keep these squats moving fast. If you slow down.. lower the bar weight and work on exploding off the box
• deadlifts 10x1x60% +band tension
  keep bar weight lighter and work with chains or bands for speed.

Auxiliary work

3 rounds of:

• 30 banded hamstring curls
• 15 banded kick backs *from bench - each side
• 15 weighted glute thrusters
• 30 walking lunges