3-4-20 Max Effort Lower Body

Warm up
2 rounds mobility

  • yoga sequence flow

then 2 rounds of:

  • 20 sumo stance banded abductors
  • leg swings
  • 10 reverse half lunges *each side

Main work

  • Work up to a 1 rep max wide stance- high box squat

Auxiliary work

  • stiff leg deadlifts 4x6 *if using lighter db weights increase reps to 10-12
  • bugarian split squat 4x6 *each side
  • weighted box step ups 4x6 *each side

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