7-19-21 MAX EFFORT lower

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


  • 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



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