5-7-20 Volume Lower body & DB living room only

Heyyyy everyone, Please message me to get added to the Wodify app. All workouts are posted there with the ability to track your workouts.

We have 2 programs to follow. "Powerlifting" for those that have barbell rack and DBs or "DB living room only" workouts that can be done with minimal db's and bands

POWERLIFTING

Main Work

  • Box Squat "below parallel" 12x2x80%
    Keep your focus on speed to get up off the box. If it feels too heavy to keep speed, lower the bar weight. Log your thoughts
  • Deadlifts 10x1x80%

Auxiliary work

  • Single leg deadlifts 3x10 each side
  • Back extension 3x20

Ab & booty

  • 4 rounds of:
    15 banded glute bridge to sit up
    20 weighted standing oblique crunch (each side

DB LIVING ROOM WORKOUT
Stay on 2 movements for 5 rounds tabata 30 secs work 10 secs rest

Complete 5 rounds tabata of:
Wall sit
lateral box jumps

Complete 5 rounds tabata of:
Skaters
banded side to side walks

Complete 5 rounds tabata of:
Curtsy lunge
Burpees

Complete 5 rounds tabata of:
DB stiff leg deadlift
180 jump squats

 

BOOTY

Banded Booty 150

150 banded squat pulses
*Each time you break, do 50 banded abductors

Ab & booty

  • 4 rounds of:
    15 banded glute bridge to sit up
    20 weighted standing oblique crunch (each side

 


Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like