Daily Workout: July 6, 2018
Max Effort Leg Day
General Warm Up
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)
25 reps Wide Stance KB Deadlift (kettle bell must tough the floor without bending over) this should feel like a squat. Use glutes
25 Reps Banded hamstring Curl (on stomach on the floor)
25 Banded Standing Crunch
do this in at least 14 min
Work up to Back Squat 1 RM
Work up as you see fit.
5×5 Box Squats off 14 ” box (use light weight here)
Rest 60-90 Sec between sets.
Use weak stance. If you are weak with a wide stance, use a wide stance. If you are weak narrow, use a narrow stance.
8/8 Single Arm Single Leg KB Deadlift. Use core to stabilize. start with 12 kg KB then work up if you can.
60 Sec KB Swing @ 20 kg KB (go up if you can)
10 Knees to elbow (strict form)
10 min Cardio @ Easy pace