Garage Gym Barbell 4-5-18 lower body

Warm up

• 2x20 dumbbell press of choice 
• 2x30 banded abductor 

Strength work

• Box Squat 6x3x80% 
• Deadlifts 10x2x50% + 30%band or chain resistance 

Auxiliary work

• 3x10-15 reverse hyper or back ext
• 3x8 lunging Goodmornings

Conditioning

6 rounds of 30 secs work/10 secs rest:

• “wall sit slam” *its a wall sit while doing a ball slam
• Curtsy Lunges *front foot elevated 
• Sumo deadlifts *light

then: partner abs