Strong Chain
Max Effort Lower🔶
Heading into this Monday by taking a page from our Strongman brethren, with a Westside twist.
1️⃣Axle Bar Deadlift w/Chain 1RM
🔸frog stance (between sumo and conventional, akin to a strongman deadlift stance)
🔸1 chain(if pulling 200-300lbs)
🔸2 chain(if pulling 300-400lbs)
🔸3 chain(if pulling 400-500lbs)etc.
2️⃣Axle Bar Deadlift w/Chain 3x4
🔸reset reps
🔸same setup as above
3️⃣Reverse Hyper x20, 30, 40
🔸weight carriage fully loaded
🔸lower erector/glutes emphasis
4️⃣Lying Banded Hamstring Curl 4x50
🔸lying on belly(on a bench)
5️⃣Lying Straight Leg Weighted Abs 4x10
🔸keep lower back tight by not releasing lower abs
Heading into this Monday by taking a page from our Strongman brethren, with a Westside twist.
1️⃣Axle Bar Deadlift w/Chain 1RM
🔸frog stance (between sumo and conventional, akin to a strongman deadlift stance)
🔸1 chain(if pulling 200-300lbs)
🔸2 chain(if pulling 300-400lbs)
🔸3 chain(if pulling 400-500lbs)etc.
2️⃣Axle Bar Deadlift w/Chain 3x4
🔸reset reps
🔸same setup as above
3️⃣Reverse Hyper x20, 30, 40
🔸weight carriage fully loaded
🔸lower erector/glutes emphasis
4️⃣Lying Banded Hamstring Curl 4x50
🔸lying on belly(on a bench)
5️⃣Lying Straight Leg Weighted Abs 4x10
🔸keep lower back tight by not releasing lower abs
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