Dynamic Effort Lower Week 1 Day 3
Dynamic Effort Lower Week 1 Day 3
Warm up
Sled pulls 3 plates 4x40m. Do a few reps with the bar to get familiar with it then do a few warm up sets.
The Lift - Banded Straight Bar Box Squat
Week one will be 50% 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 12 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 10 sets of singles
Accessories
Seated banded hamstring curls 3x20
Bent knee Good Mornings 3x10
Sled pulls 4x40m Heel contact first
Leg raises 4x15
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