7-29-20 Lower Body Volume

Main work

• Box squats 5x5x75%

• 3-5 rounds of:

  • 3 (7-10 second) isometric deadlift holds - below knees
  • 6 box jumps
  • rest 30-60 secs between rounds

Training notes
Iso hold deads: Read more info HERE
60% or less bar weight - press into the pins and hold giving max effort push into the pins for 5 secs.

Box jumps: immediately go from your deadlifts to box jumps

Auxiliary work

5 rounds tabata 30 secs work/15 secs rest of:

• banded KB deadlift (or elevated kb wide stance deadlift) *try to get the work in the glutes for these. It's more of a kb "half squat"
• Weighted Bulgarian split squat - right
• Weighted Bulgarian split squat- left
• plank hold

then,
2 rounds of:

• 40 banded Donkey kicks - RIGHT (attach band to rack and kneel on bench for these today)
• 40 banded Donkey kicks - RIGHT
• 40 banded glute thrusters