ROMANIAN DEADLIFT
1A// SETS 3 REPS 12 REST 60SEC TEMPO 4010
Keeping your legs slightly bent and back straight, lean forward from the hips, not the waist, and lower the bar down the front of your shins until you feel a moderate stretch in your hamstrings. Reverse the move, pushing your hips forward to stand.
2A// DUMBBELL ELL WALKING LUNGE SETS 3 REPS 12 EACH SIDEIDE REST 60SEC TEMPO N/A
Holding dumbbells, lunge forwards, keeping your frontront knee over your foot. Lower er until your back knee is just off the floor, then drive through your front foot to stand. Continue, alternating legs.
3A// KETTLEBELL SWING SETS 3 REPS 30 REST 60SEC TEMPO
Stand with feet shoulder-width apart and push the kettlebell off your body to start the swing. As you lower, hinge at the hips by pushing your glutes back. When you feell a stretch in your hams, drive your hips forward, allowing the kettlebell to riseise to head height.
1B// DUMBBELLDUMB MILIT MILITARY PRES PRESS SETS 3 RE REPS 12 REST 60SEC TE TEMPO 4010
Stand with y your feet together holdinghol the weights so y your upper arms are horizonthorizontal and palms face forwardforwards. Brace your core and glutesglu to keep your balance and press the weights strastraight up so your biceps are closec to your ears, then lowerlowe to the start.