Garage Gym Barbell Thursday 11-3 Dynamic Lower Body

WARM UP

1) 6 rounds of 20 secs work/10 secs work:

• jumping jacks
• sit ups *scale up to weighted if desired

2)Then choose any movement you prefer to warm up lower body: reverse hyper, sled pull, monster walks, air squats

STRENGTH WORK

*This workout has an alternative for Beginners- see below

For Intermediates:

1) 3-5 Rounds of:

• 3 sec isometric deadlift hold against pins *use 50% of bar weight
• 10 box jumps

*Note- set pins to below the knees and pull for 3-5 secs, immediately go to box jumps.

For Beginners:

1) 3-4 Rounds of:

• 6-8 Reverse Hyper *
• 10 Box Jumps

*Some of you wont have access to a reverse hyper (sad face), substitute with a back raise at higher reps if needed

2) Then 3 Rounds of:

• 8-10 Front squats
• 16 Weighted Bulgarian Split Squats (8 each leg)
• 20 Lunging Wall Ball

3) Abs 6-8 rounds of 20secs work/10 secs rest

• Russian Twist
• Beast Crawl