8-12-19 Max Effort Lower Body

**Note- for those competing Oct Powerlifting competition we will start having alternative work during the next 7 weeks. The work will be noted at the end of the regular class work.

Booty Bootcamp

*can be done as a warm up or as a finisher at the end of your workout

Complete 2 rounds of:

• 14 Hip Thrusters
• 12 Fire Hydrants
• 12 Diagonal leg raises
• 12 Squat to Curtsy Lunge (1 rep = 1 squat + 1 Curtsy lunge each side)

Main Work

• Work up to a 1 rep deadlift + medium bands or chains (can be sumo or conventional) if you don't have bands or chains choose a different alternative *example- 2in deficit deadlift, hook grip deadlift, or beltless one rep max. The goal is to create a different stimuli of a max effort.

Auxiliary work

• Sled drag 4x200 feet
• Bulgarian Split squat 4x6 each side
• Reverse hyper 4x15
• Stair Steps 4x10 *you will need to check IG in the morning for demonstration