Daily Workout: Oct 12, 2018
Lower Body Dynamic effort (power) *Warning- this workout is hard. If you are a beginner, you might want to look back at some older/other leg workouts for today.
General Warm Up
25 Air squat
25 Stiff Leg Deadlift
25 leg ext.
25 Weighted Ab crunch
complete within 15 min
Work up to heavy.
Do this as you see fit, but it should look something like this:
10 @ 45 lb
5 @ 65 lb
5 @ 95 lb
2 @ 115-135
Go up in singles until you can no longer lift with good form (make sure to rest 3-4 min between heavy sets)
Take 70% of that 1 RM number and load that on the bar.
6 reps x 6 sets @ 70% 1 RM
Rest 60-90 seconds between sets
6 Deadlift @ 75% 1 RM (use 135 if you don’t know your 1 RM)
10/10 Split Squat (also known as split jump or jumping lunges)
Rest as little as possible.
5 Heavy Goblet Squat (heavy would be considered 60-80 lbs)
5 Broad jumps
Rest 90 sec between sets