12-10-20 COMP PREP Thursday d/e lower body

Warm up
If you missed any of this week's second workouts, this a good time to add them in as your warm up. Otherwise, complete the following:

Yoga warm up

• choose your favorite moves to get some bloodflow to the body and lightly stretch out tight areas

3 rounds with no rest of:

• 10 reverse hyper - light/moderate
• 15 back extension or ghd back extensions
• 10 leg lowers
• 10 jump squats
• 10 walking lunges

Main work

• Box squats 8x2x65% + 25% chain or band
• Deadlifts 8x1x70% + 30% chains - if your speed is slow, remove the chains
• SSB or camber bar goodmorning 4x5 moderate
  if you don't have access a specialty bar, sub with regular bar
• Sumo deadlift 4x6-8 light/moderate as an auxiliary movement
• DB reverse lunge w/front foot elevated 4x6-8 each side

Second workout

5 rounds of:

• 1 heavy sled trip
• 40 banded kb stiff leg deadlifts
  Make sure these are targeting the glutes and hamstrings, if you're pulling from your low back only, try adjusting from "stiff" leg to more of a deadlift. Imagine a high bar stool behind you that you're trying to tap with your bottom
• 10-15 banded or weighted sit ups