7-20-20 Max Effort Lower Body

Warm up:

• banded glute kick backs or clam shells
• light goodmornings for hamstrings & back
• sit ups to get abs ready for bracing
• shoulder mobility to be ready for the bar on your back

Main work

• Squats 3x5x70%, 2x3x80%, 3x1x90%
  If everything feels strong today work up to 100% or more for a new PR. If it feels too heavy stay with the percentages.

Auxiliary work

• Goodmornings 3x6-8 light/moderate *banded if possible
• Front foot elevated split squat 3x5 each side
• Calf raises 3x30 *weighted if possible
• back extension or reverse hyper 3x12-15

Conditioning work

6 rounds tabata 30 secs work/15 secs work of:

• DB lunges
• banded or weighted sit ups
• lateral box jumps