3-29-21 MONDAY max effort lower

Main work

• Reverse band competition squat - work up to a 3 rep max
• High box - wide stance squats 2x20x50% (percentage is of your regular parallel box squat)
• Goodmornings to pins 4x6
  Warm up to find a good working weight then start your sets

Auxiliary work

• SSB or barbell reverse lunges 3x6 each side
• Back extension 3x20-30 body weight only
• Reverse hyper 3x15 - single leg
• 2x100 choice of hamstrings: banded hamstring curls, med ball goodmorning, banded goodmorning
• 3x10 weighted straight leg sit ups- try to increase weight each round