8-12-21 thursday lower body

8-12-21 thursday lower body

Main work

  • Paused squats 8x3x65%
    if you don't have a 1rm, find a moderate weight that you can do for reps and sets
  • deadlifts - speed pulls 8x3x45% + 30% chains or bands
  • Goodmornings 3x8

Auxiliary work

  • DB walking lunges 3x10
  • Dimel sumo deadlift 3x20 @35% of 1 rm
    if you don't have a deadlift 1rm, choose a light/moderate weight
  • Hanging straight leg or knee raises 3x10-15

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