WOTW February 5th - February 10th

LOWER BODY DAY

 

Deadlifts; 5 SETS OF 1 rep.

Notes: Perform 5 sets of 1 at 90% of your 1 rep max on deadlifts. Focus on moving the weight as fast and powerfully as you can while maintaining proper form.

 

Banded Deadlifts; 2 sets of 8 reps.

Notes: After performing the 5 sets of 1, scale back the weight a considerable amount and add a resistance band to the mix. Loop the band around the bar and perform 2 sets of 8 reps. Adding a band changes the resistance curve making the weight “heavier” at the top of the movement.

 

Reverse Speed Lunge; 3 sets of 8 reps.

Notes: Load up a barbell or grab two barbells and perform reverse, or step back lunges. Explode off the front leg as fast as possible with the goal to complete all 8 reps as fast as possible while maintaining form.

 

Bulgarian Split Squat superset w/ Dumbbell RDL; 3 sets of 10 reps.

Notes: The split squats can be loaded using two dumbbells or just one (my personal favorite for comfort reasons). Perform 10 reps followed by a set of 10 using the same weighted dumbbells on Romanian Deadlifts.

 

Banded Split Squats superset w/ Heel Taps; 3 sets of 10 reps each.

Notes: Loop a resistance band over either side of the barbell and perform 10 split squats per leg. Heel taps are quite similar to step ups but instead start on top of the box and slowly and controlled lower yourself until only your heel touches the ground and drive through the leg on the box to stand back straight. Repeat 10 times on the same side before switching. I would recommend starting on a low box and getting a hang of the movement before advancing in height.