Bow to the Box
Max Effort Lower
1️⃣Bow Bar Box Squat 1RM
-3 chains (each side)
-parallel box
-keep elbows down
-lats tight
2️⃣ATP Hatfield Squat 3x4
-holding pole/band/bar secured at chest level
-2 foot widths wider than raw squat stance
3️⃣Inverse Curl 3x6
-keep glutes tight
-hips forward
-GHD is alternative
4️⃣Reverse Hyper 3x50@55%
-% is based off the 1RM done today
-hamstring/glute emphasis
5️⃣Seated Banded Hamstring Curl 4x70
-heels together
-toes out
1️⃣Bow Bar Box Squat 1RM
-3 chains (each side)
-parallel box
-keep elbows down
-lats tight
2️⃣ATP Hatfield Squat 3x4
-holding pole/band/bar secured at chest level
-2 foot widths wider than raw squat stance
3️⃣Inverse Curl 3x6
-keep glutes tight
-hips forward
-GHD is alternative
4️⃣Reverse Hyper 3x50@55%
-% is based off the 1RM done today
-hamstring/glute emphasis
5️⃣Seated Banded Hamstring Curl 4x70
-heels together
-toes out
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