Deadlift 1.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (5×10)

◭ Pull From the ground each rep.

◭ Increase weight each set.

◭ BRACE YOUR CORE EACH REP!

◭ Don’t Rush, Focus on clean form.

◭ Have Coach watch your form if unsure.
◭ Record your heaviest set of 10.

◭ 10 TRX Scapula Pull between sets

Reps

∎ 15 box glute bridge butterfly

∎ 25 band leg curl

3x

∎ 10 Pistol Squat R,L

∎ 8 R,L

∎ 6 R,L

Shine (Time)

Split Reps as Desired

∎ 75 Jack Press 30/15

∎ 75 jumping pull up

∎ 75 Sit-up (straight legs feet under sled )

∎ 75 kb jump squats Purple/ black

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