Dynamic Effort (Speed) Lower-Body (DAY ONE of the Week)

DAY ONE for Week of January 27, 2020
Dynamic Effort (Speed) Lower Body

Did you know that Usain Bolt achieved the highest speed ever recorded by a human being at 12.4 m/s? Speed is a product of strength as it is also contingent on the amount of force one can produce relative to body-weight (mass) with a time component.

1. Goblet Squat Pulses 2 sets of 10
2. Dumbbell or Kettlebell Swings 1 set of 10

3. Main: Speed Squats (optional: with moderate-heavy bands) 7+ sets of 3 reps (under 0.8 seconds per rep)

4. Main: Speed Conventional Deadlifts (optional: with moderate-heavy bands) 7+ sets of 1 rep (under 0.8 seconds per rep)
5. Standing Hip-Thrusts with Bands 5+ sets of 10

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