9-24-20 Volume lower body

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

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like