8-16-20 Max Effort lower body

Warm up

  • Yoga flow: forward fold, updog, downdog, lunge, swan pose (each side)
  • 30 med ball goodmornings
  • 30 sit ups
  • 30 banded abductor
  • 30 banded glute kick backs (each side)

Main work

  • Work up to a 1 rep max 3in deficit deadlift
    Stand on stall mats or plate. Keep close in mind your body awareness and make your form perfect. No pulling crappy lifts. Film yourself from the side so you can see if you're losing your form.
  • Goodmornings 5x6- moderate weight

Auxiliary work
5 rounds with little rest of:

  • 15 reverse hyper
  • 15 banded or weighted sit ups
  • 15 kb swings


  • 200 banded goodmornings
  • 10 min sled drag - moderate weight non stop
    substitute sled drag if needed with:
    10 min amrap:
    •30 banded walks
    •20 walking lunges

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