7-18-19 lower body volume

  • Box squats 5x5x50%+ 25% band tension *the goal is to have speedy reps, if you slow down drop sets/reps to 12x2 
  • deadlifts 8x2x50% + band tension *same goal of speed reduce weight of slowing down 
  • Sled drag 3x150 ft *light/medium weight 
  • banded lying glute thrusters 3x20
  • lunge to kick back 3x6-8 each side *front foot elevated if possible
  • back extension or reverse hyper 3x8-12 

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