Deadlift 4.2
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Deadlift➜RDL (5 x 8)
◭ Each DL➜RDL= 1 rep.
◭ Goal is to complete each set unbroken.
◭ Deadlifts are Tap & Go.
◭ Brace core each DL.
◭ 30s Hollow Rock Hold between sets.
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Deep Pulse Lunge (10 x 8)
◭ 10 each leg. Increase weight each set if possible.
◭ Focus on deepest part of your lunge.
◭ Focus Glutes and Hamstrings.
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Reps
◭ Booty Banded
∎ 20 Four Point Quad Extension
∎ 10 Straight Leg Glute Extension
∎ 10 Bodyweight Squats
2x
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∎ 10 KB Underhand Row
∎ 10 KB Shift Plank
∎ 10 KB Pass Plank
3x
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∎ 25 Seated Band Row
∎ 25 Tibialis Raise
∎ 25 Calf Raise
3x
❆ Cooldown Stretch ❆
