6-9-24

 Thunder bros leg day

Pre-fatigue

3 rounds

20 jumping squats 

into

10 banded box step ups per leg, green band

Back squat

12 light

10 moderate

8 moderate-heavy

6 heavy

rest 2 min

20 rep max (65-75% of max)

Weights were 135, 165, 185 205, 225, 205

3 sets

10 BB hip thrusts with 3 sec negative and 1 sec at top

into

20 seated banded hip abduction, red band looped 2x

10 booty band steps in all 4 directions

Weights - 95, 115, 135

4 rounds

10 Deficit Bulgarian Split Squats each leg, 3 second negative, 1 sec at bottom

bodyweight

Used 45# for deficit for front foot

2x30

low plank oblique tucks