Heavy Volume
Heavy Lower (Builder Day)
-Done in place of a Max Effort day in order to focus solely on strengthening a weak link.
1️⃣Front Squat 1x3
-zercher harness
-free squat
2️⃣Front Squat Box Squat 3x6
-box = parallel
-zercher harness
3️⃣Inverse Curl x8, 6, 4
-GHD is alternative
4️⃣Bent Pendulum Reverse Hyper 3x30
-30% 1RM back squat on carriage
-low back emphasis
5️⃣Decline Sit-up Static Hold 5x20sec
-holding Db against clavicle and chin
-bringing upper back 5-6” off the pad
-Done in place of a Max Effort day in order to focus solely on strengthening a weak link.
1️⃣Front Squat 1x3
-zercher harness
-free squat
2️⃣Front Squat Box Squat 3x6
-box = parallel
-zercher harness
3️⃣Inverse Curl x8, 6, 4
-GHD is alternative
4️⃣Bent Pendulum Reverse Hyper 3x30
-30% 1RM back squat on carriage
-low back emphasis
5️⃣Decline Sit-up Static Hold 5x20sec
-holding Db against clavicle and chin
-bringing upper back 5-6” off the pad
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