Garage Gym Barbell 3-12-18 Lower Body

*This is the 3rd week of a 3 week waive. In the classes we will doing a deload week. However, the main lifts will still be posted if you are just joining OR not ready for a deload and want to keep the main lifts in your program.

1) Max Effort 3rep max Goodmorning

*be sure to keep good body awareness.. if youre not able to keep stability in your back... keep weight light.  Never work up to a 1 rep max goodmorning as they can be dangerous for your back.

Class deload- Weighted Goodmornings 5x5 *keep weight med/light

2) then:

4 rounds of:

• 10 weighted Bulgarian split squat (each side)
• 15 kettlebell swings
• 20 box jumps

3 rounds of:

• 15-20 reverse hyper or back extensions
• 20 seated banded hamstring curls
• 30 weighted calf raises

1 round of:

• 30 burpees
• 40 sit ups
• 20 burpees
• 30 sit ups