9-2-21 THURSDAY lower body

SMART START
For beginners or those with limited equipment

*note- first number is the sets or rounds - next number is the reps

• Sumo stance DB or KB deadlift 4x10
• Banded standing abduction 4x20 each side
• Med ball goodmornings 4x15-20
• "superman" with glute flex on bench 4x10
• Tabata 6 rounds of 20 secs work/10 secs rest:
  
  • leg lowers
  • toe taps

For those with more equipment

• Start to get warm up in the quads and explosiveness
  5x5 box jumps moderate height. These can be step ups or jump to a very low plate
• Box Squat 6x4x50% + 25% bands or chains
• Speed deadlift pulls (competition stance) from pins at mid shin 6x4x45% + bands
• Banded hamstring curls 3x60
• Reverse hyper 3x15-20 moderate weight
• Abs 1x100