December 21st, 2018

Lower Body Hypertrophy 
No necessary specific metric-tracking for hypertrophy day

A. Back-Rack Rear-Foot Elevated Split Squat
Build QUICKLY to a moderately difficult set of 12 reps
Then, using the same weight as the 12-rep set, complete EMOM x 12 min:

Minute 1 – 6 reps RIGHT LEG
Minute 2 – 6 reps LEFT LEG
Etc… continue alternating legs each minute

B. Death March (see video demo)
Same heavy weight for all 3 sets, so definitely take a set or two to progressively build up and feel out the movement
3 sets of 30 feet distance (approx 10 steps, 5 per leg)
Rest 2-3 min between each set

C. Front-Rack Lunges x 100 Steps (50 per leg, alternating)
***Make sure to choose a weight you can achieve at least 25-30 Reps on the first set or this will be a really long grueling workout!
Everytime the barbell touches the ground to rest, complete:
20 Reps of Banded Hamstring Curls (see video demo)

D. AMRAP 7 min
Climb as high as possible in Rep Scheme 4-8-12-16-20 etc… (add 4 reps each round)

Goblet Squats
Single-Leg TTB (see video demo)
(alternating legs. Reps are “total” not “per leg”)

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