Deadlift 2.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pause Deadlift 1.0 (8 Reps 𝙭 6 Sets)

◭ 4 Floor to Knee [3s Pause]

➜ 4 Full Deadlifts

◭ Increase Weight as needed.

◭ Focus on Core, Hamstring,

and Quad Tightness.

◭ Weight is NOT being recorded, Focus on the burn.

◭ 15 Band Face Pulls between sets.
◭ BRACE YOUR CORE!

◭ Reset your core brace as needed to maintain max tightness.

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Reps

◭ For Completion:

∎ 15 Floor DB Ball buster

∎ 16 Drag Curls

∎ 16 Single Leg Calf Raise

3x

∎ Sled Tricep Kick Back [1/4 Turf]

∎ Gorilla Curl

➜ Dead Lift [5:5] [x2]

∎ Run 300

3x

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◭ Split

∎ 50 Inside Out Rope Circles

∎ 40 Over Head Tricep Extensions

∎ Bound or Frog Jump [1 Turf] [x2]

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◭ Split

∎ 40 Med Ball Slams

∎ 80 Shoulder Taps

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