DAY THREE for the Week: Dynamic (Speed) Effort Lower Body & Core

DAY THREE for the Week
Dynamic (Speed) Effort Lower Body & Core


Following WARM-UP of choice:
1. Speed Squats (optional: against moderate bands)- 8+ sets of 3
2. Speed Deadlifts (conventional stance)- 7+ sets of 1
3. Explosive Pendlay Rows (double-overhand grip)- 6 sets of 3
*Remember to choose light weights at 50% or less of one-rep max for speed work, type IIX fibers and neuromuscular efficiency are trained better this way and it’s safer

4. Weighted Dumbbell Crunches- 5+ sets of 10
5. Leg raises on Dip Station (optional: with weight between feet)- 4 sets of 8
6. Dumbbell Side-Bends- 2 sets of 10 (per side)