9-3-20 Volume lower body

Warm up
2-3 rounds of:

• 10 back extension or reverse hyper
• 20 med ball goodmornings
• 50 banded walks

Main work

• Squats 6x3x75%
  Be sure to record your squat from the side to make sure you're hitting depth. If you're new, nursing an injury and need to stay higher, switch to a high box squat
• Deadlifts 5x8x65% or less
  These should feel moderate with good speed. Think of exploding through the middle part of the lift to lockout. Today, speed > than the weight on the bar. If it moves too slow, lower the bar weight.

Auxiliary work

• Reverse hyper 3x20 - light
• back extension or GHD 3x12-15 holding weight *see below for substitutions
• banded hamstring curls 1x100
• 5 trips sled drag- moderate weight *see below for substitutions
  1 trip= (8 ways of GGB gym or 150meters)

Training notes:
Back extension & revere hyper: If you don't have access to a back extension or reverse hyper machine sub with the following:

• seated goodmorning w/rounded back 3x20 holding light med ball
• DB stiff leg deadlift 3x12-15 - light/moderate weight

Sled drag: if you don't have a sled, sub today's work with:

• 5x60 banded walks
• 5x30 banded abductors