Deadlift 4.2

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift➜RDL (4s x 8r)

◭ 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 (8s x 10r)

◭ 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

∎ 15 Four Point Quad Extension

∎ 15 Straight Leg Glute Extension

∎ 15 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

2x

❆ Cooldown Stretch ❆