9-8-24

Thunder bros leg day

Box squat with 3 sec negative 

5x185

5x225

5x245

5x245

5x275

3 sets

BB hip thrusts with 3 sec negative and 1 sec pause at top, 135#

Into

20 banded lateral steps per leg

Landmine Hack Squats

A. 10 reps with 3 sec negative and 1 sec pause at bottom, 80#

B. Same as A

C. 5 full reps into 10 half squats from top x5 (75 rep total)

D. Same as C

Single DB Bulgarian Split Squats

One set each leg

8 reps with 8 sec pause in bottom on 8th rep

Do the above with a 90 into 70 into 50 into 35. That is one set. Do again with the other leg.