Dynamic Effort Lower Week 9 Day 3

Warm up

Banded Good mornings

Seated box jumps

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

Week one will be 60% bar weight with 25% chain weight 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

Box jumps 4x10

Neutral grip Lat pull downs 4x10

Banded seated hamstring curls 3x60

Vest + ankle weight walks 2x400m

The Level 1 Digital Internship Is Open | 1-on-1 video calls from day one.

Learn the coaching process behind the Conjugate Method.