9-24-20 Volume lower body

Main work

• Squats 5x5x65%
• Goodmornings 3x8 - moderate weight

Auxiliary work

• reverse hyper 3x12
• back extension 3x20 bodyweight only
  If you don't have access to machines for the reverse hyper or back extension, sub with one or two of the following:
  
  • 5x6-8 DB stiff leg deadlifts
  • 5x8 DB seated goodmornings
• banded hamstring curls 1x100
• sled drag 15mins- moderate weight
  If you don't have access to a sled, sub with one of the following:
  
  • 8 rounds tabata jump rope 20 secs work/10 secs rest
  • 5 rounds tabata 30 secs work/ 10 secs rest of:
    
    • banded walks
    • banded abductors
• 8 rounds tabata abs 20 secs work/10 secs rest
  
  • pick your fav ab
  • pick an ab you hate