Dynamic Effort Lower Week 1 Day 3

Tom Barry
Thu Jun 21, 2018

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


 Seated banded hamstring curls 3x20

Bent knee Good Mornings 3x10

Sled pulls 4x40m Heel contact first 

Leg raises 4x15