lower body workout - squat focused!
we love a good lower body workout and today is sure to make ya sweat! give this one a go!!
warm-up
2 rounds
30 sec :: good mornings with a PVC pipe
30 sec :: back squat with a PVC pipe
dynamic stretching :: toy soldiers, runners lunge with t-spine rotation, open + close the gate hip openers
circuit 1 :: the main lift!
1x10 warm-up with the bar
1x10 warm-up with the bar + light weight on the bar
4x8-10 working set of ~80% your 1 RPM :: you shouldn’t be completely gassed after each round, you should have 1-2 reps left in your tank! rest 2-3 minutes between each set.
circuit 2 :: the accessories!
3x10 (each leg) weighted bulgarian split squats
3x8 (each leg) alternating lunge to squat
3x15 (each side) single heavy dumbbell or kettlebell core march in place
the burner
2x15 elevated goblet squat with a dumbbell or kettlebell
2x15 (each leg) curtsey lunge
2x15 calf raises :: weighted
feeling good?
finish it off with 2 rounds of 30 seconds of jump squats :)