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THUNDER & LIGHTNING!

Lower Body Strength/Power workout

W arm - up

Best Lower Body Warm - up EVER 2.0

http://defrancoinsider.com/members/members-home/exercise-index?entry=38531

W orkout

1.

Trap Bar Deadlift w/ Chains – Perform 1 rep every 30sec. for 15min straight

* Athletes in video were using approx. 55% bar weight + 4 chains per side **Thick - handled Trap Bar was used in this workout for added grip strength

2.

Double Hurdle Hop onto Box – 5 sets of 2

3.

Barbell Reverse Lunge s w/ band - resisted k nee lift (front foot elevated) – 3 x 6

* Stand on 4” box for greater ROM (hip flexor mobility)

4A.

Dynamic Band - Resisted Barbell RDL’s – 3 x 10sec (AMRAP)

4B.

Pike - ups, feet on Stability Ball – 3 x 15

Dynamic Band - Resisted Barbell RDL’s – 3 x 10sec (AMRAP) 4B. Pike - ups, feet