9-30-19 Volume lower body

Warm up
3 rounds of:

• leg swings both sides
• bottom squat hold *hang onto the rack and get into a deep squat and hold for 10-15 secs
• 20 banded abductors
• 8-10 back ext or reverse hyper

Main work

Option 1)

• Squats 10x3x50% +25% band tension

Option 2) for those without bands

• Squats 10x30x75%

Option 3) for those with limited equipment or beginners

• DB front squats 5x6 *use a weight you can get good depth. Record your weight to see if you can increase in the future. If depth is a problem, use a bench or box to measure your progress. Start high and then slowly over time try to get to parallel.

Auxiliary work

• Stiff leg deadlifts 3x12-14
• Bulgarian split squat 3x6 (each side)
• Banded hamstring curls 3x30

then, 4 rounds of tabata booty & abs:

• sit ups
• side leg lowers
• lying glute thrusters
• lying single leg glute thruster right
• lying single leg glute thruster left