9-26-19 lower body auxiliary

Warm up
take 10 mins to work through any tight or sore muscles with:

• soldier marches
• hip openers *choose any movement you prefer- swan pose, childs pose, etc..
• foam rolling
• light stretching
• banded goodmornings

Main work

• 4x200 ft sled drag *medium weight
• reverse hyper 4x10-12
• banded hamstring curls 4x30
• calf raises 4x20

then,
2 rounds of:

• 50 banded donkey kicks (25 each side)
• 50 banded glute thrusters
• 20 banded fire hydrants
• 20 db single leg deadlifts (10 each side)

then end with,
6-8 rounds tabata 20 secs work/ 10 secs rest:

• pilates boat pose pulses *use bands if possible (see image above for illustration)
• alternating single leg lowers to lower ab circles *this sounds confusing but I'll post a video in the morning