Dynamic Effort Lower Week 24 Day 3
Dynamic Effort Lower Week 24 Day 3
Warm up
Reverse hypers
Banded hamstring curls
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets
The Lift - Straight bar with bands
Week one will be 60% bar weight with 25% band resistance at the top.
When doing the lift make sure you sit back onto the box and not straight down. Shins should be straight up and down.
Perform 10 set of 2 reps
Straight after your speed squats you should have the bar set up for sumo deadlifts.
The bar weight here is going to be 50% with 25% band tension.
Perform 6 sets of doubles
Accessories
GHD 6x6
Belt squat walks body weight 3x1min
Seated calf raises 3xmax
Sled pulls 6x40m
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