3-5-20 LOWER BODY focus conditioning

Warm up

5 rounds of:

• kb swing
• air squat
• alternating lying side leg lowers

Workout

5 rounds of:

• 12 reverse hyper @70% of your 1rm squat
• 8 hanging leg raises *slow & controlled
  *watch this modification for the hanging leg raises HERE
• 30 secs burpees or ball slams

5 rounds of:

• 20 banded hamstring curls
• 8 sumo deadlifts *weight for auxiliary work
  *if sumo is difficult or new to the movement, sub with 60 banded walks
• 30 secs box jumps or lateral floor hops

5 rounds of:

• 12 banded donkey kicks *each side
• 15 banded glute thursters
• 10 banded half runners lunge to knee up *each side