4-1-21 THURSDAY volume lower body

Main work

• Box squats 10x2x55% +25% band tension or chains
• Deadlifts 10x1x65% + 30% chains
• Atlas stones 2x60 secs
  If you don't have atlas stones, do you have a sand bag or heavy med ball throw? move on if you can't substitute

Auxiliary work

• Reverse hyper 4x20 moderate
• 2x100 hamstring of choice: banded curls, lying banded curls, banded goodmornings
• Heavy DB side bends 3x20 each side
• Box Jumps 3x10 - very little rest between sets. Partner up, one person go, then the 2nd person.