WOTW March 12th - March 17th

Unilateral Lower Body Day

 

Zercher Squats; 5 sets of 5 reps.

Notes: Since I have injured something in my back, I have yet to be able perform a squat variation with the weight on my shoulders (either anterior or posterior loaded). Therefor I have been substituting in Zercher Squats, or when the weight is loaded on the crevasses of your elbow/forearms. This variation is very lower back friendly due to the position of the bar, as well as really makes your core and upper body work as well to hold the weight/maintain posture and stability throughout the movement.

 

BARBELL ROMANIAN DEADLIFT; 4 SETS OF 6 REPS EACH.

Notes: Perform 6 heavy Romanian deadlifts or stiff leg deadlifts using a barbell. Be sure to maintain a neutral spine, and squeeze your butt at the end of each rep.

 

Triple Set: REVERSE SPEED LUNGE W/ KNEELING STEP UPS w/ Kneeling Plyo Jumps; 3 OF 6 REPS EACH.

Notes: Perform the lunges with a slow eccentric or lowering portion and explode up off your front foot as if you were going to jump off one leg (do not actually jump) before beginning the next rep. Follow these up by performing step ups from your knees. To perform these start by sitting on the ground on both knees, step on leg in front of you to a standard kneeling position and stand up off the front leg. After each rep return to the starting position to begin again. These can be done unloaded or loaded. Finish off the triple set by performing kneeling plyo jumps; start on the ground in a kneeling position, explode off the ground and land in a squat position.