Lower Body De-Load Day
Warm Up:
- Walking Lunges: 18 lbs KB's x 100 each leg
Strength Training:
Deadlift Warm Up Sets with Core:
- Deadlift: 45x9, 135x7, 225x5, 315x3, 405x1 (3-second negatives)
- Supported Knees to Elbows: 25's x 10, 10, 10, 10, 10
- Vacuum Trunk Twists: 0x 20, 20, 20, 20, 20
Deadlifts and Standing Calf Raises:
- Deadlifts: 315x 10-9-8-7-6-5-4-3-2-1
- Calf Raises: 10x 20-18-16-14-12-10-8-6-4-2
Finisher:
- KB Swings: 70x 51 reps unbroken
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