Monday 12-4 Max Effort Lower Body

Garage Gym Barbell

WARM UP 20/10

• jumping jacks
• jump rope
• air squats

STRENGTH WORK:

1) ME Box Squat with bands or chains

*substitute ME work with 3-4 rounds of:

• 3x10-15 reverse hyper
• 3x40 forward monster walks & backwards

2) 3 rounds of:

• 15 barbell glute bridges
• 12 weighted step up (6 each side)
• 12 reverse lunges (6 each side)
• 12 weighted side raises (12 each side)

3) 8 rounds of 20 secs work/10 secs rest

• box jumps
• kettlebell swings
• leg lowers