fitness
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds
For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.
B.
For time:
1000 Meter Row
50 Dumbbell Thrusters
A.
Split squat = 35#DBx5, 2×55#DBx4
Deadlift = 20#DBx5, 2×35#DBx4
B. 7:16 (60 cal AB w 24#DB thrusters)
Howdy all, I’m new here and was just wondering what the @4211 and @6011 mean at the end of the exercises??
Hi Nick. That is the tempo at which you should complete the reps at. 4 seconds down, 2 seconds on the bottom hold position, 1 second up and 1 second at the top hold position.
Hope this helps