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 :)