8.18.26 Lower Body Strength & Conditioning

Duration: 75 minutes

Equipment: Rack, barbell, dumbbells, air bike

_______

Spend some time warming up your back squat to your ~3 rep range weight, then:

5 rounds, drop set:

• 3x Back Squat

  drop set into

• 6x Back Squat

Rest 2 minutes in between rounds

3 rep weight should be roughly 90% of your 1-rep max

6 rep weight should be roughly 60% of your 1-rep max

_____

5 rounds:

• 6x Deadlift

• 12x Plate Dead Bugs

Rest 1-2 minutes in between rounds

_______

4 rounds, superset:

• 6x per side Front Foot Elevated Lunges

• 6x Heels Elevated Goblet Squats

Rest 1 minute in between rounds

______

Conditioning (~12-15min.)

6 rounds, for time:

• 10 calories Air Bike

  Sub for 1 minute run

• 20 Bodyweight Squats

• 30 Plank Shoulder Taps

Minimal rest in between rounds

Can you finish under 15 minutes?

______

Back Squat

Deadlift

Plate Dead Bug

Front Foot Elevated Reverse Lunge

Goblet Squat

Bodyweight Squat

Plank Shoulder Tap