8-3-20 Max Effort lower body

Main work

• Work up to a 1 rep max box squat - below parallel
  Go as wide as you can, open knees and focus on using your hips & hamstrings vs the quads.. work on getting a straight shin.  Avoid just a tap on the box.. land all your weight down. Watch tips from the best "Queen Bee Power- Laura Phelps HERE

Auxiliary work

• Sumo deadlift 4x6-8 @50% of your sumo 1 rep max. If you don't have a 1 rep max sumo, just use a weight that is light/moderate.
• close stance - high bar squats 4x6-8 - moderate weight
• back extension or reverse hyper 4x12-15

Glutes & Abs

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

• weighted glute thrusters
• banded combo- kick + hydrant RIGHT
• banded combo- kick + hydrant LEFT
• banded abductors

then, 5 rounds tabata 20 secs work/10 secs rest of:

• ball slam or plate ground to overhead
• plank hold
• mountain climber