6-15-24

 Thunder bros leg day    

Warm up

3 rounds

10 banded single leg box step ups, 24" w/my green band

into

15 DB sumo RDL with red band around hips pulling backward, 50#

Front squat, 3 sec negative with 1 sec pause at bottom

15 at 95

12 at 115

10 at 135

8 at 165

Cluster set at 115 of 5 sets of 7 reps with 15 sec between sets

BB backward lunge returns, building, 2 second negative

8 each leg

95

115

145

Deficit DB Sumo Squat Drop Set

Hold in the bottom for 15 seconds on the 10th rep of each set

3 sets

10 reps 50#

into

10 reps 35#

into 

10 reps 20#