8-4-24

Thunder bros leg day

Warm up

10 banded box step ups per leg, black band

10 banded box squats

10 banded good mornings

10 banded air squats

A. Box Squats

4x5 to 20" with 3 sec negative

For a 5th set, drop to 70% of 4th set for max reps no tempo

185

225

275

305

210 for 51 reps

B. 15 landmine banded RDL with 3 sec negative, green band with 45#

Into

20 total DB walking lunge with dbl pulse, 15# each

2nd set do triple pulse

3rd set do quadruple pulse

C. Heel elevated db goble squats, 3 sec negative, 1 sec pause at bottom, 50#

20

18

15

12