7-19-21 MAX EFFORT lower

Main work

• Seated goodmorning 1x5
  Work up to a heavy 5 rep - use camber bar or SSB if you have available. If you have any impingement in this movement, substitute with regular goodmornings

Auxiliary

• Back ext or GHD raise against bands 4x8
• Hack squat 4x8
  sub with landmine hack squat for those working in your garage gym
• Reverse hyper 3x20@70% of your deadlift
• decline sit up 4x15 holding plate or weight at chest
  incline your bench and have a partner hold knees or feet
• End with:
  
  • Sled drag pull throughs 6x1 trip of gym or 100feet
    holding straps in hands, bent over, straight arms between your legs, pull through positition