4Q DEAD CIRCUIT

Circuit x 1

This block consists of 5 exercises that form a circuit. Take a break after the last exercise and repeat.

UMT
J – Under Switch Step Get Up
reps 6-8 alternate sides
Tempo controlled
Set Reps Tempo
1 6-8 alternate sides Controlled

perform smooth

LLT
J – Anterior Lunge, Long TO body Shift
reps 10 alternate lunges
weight_kgs 6
Tempo controlled
Set Reps Weight Tempo
1 10 alternate lunges 6 kgs Controlled

get long and deep and reach

ULT
Dead Push Of, 2 Hold
reps 6-10 in total
Hold 2s in the position
Set Reps Hold
1 6-10 in total 2s in the position h:m:s

completely rest the body for 2s between EACH repetition

LMT
Lateral Lunge, Pick Up (Deadlift)
reps 6-8each side
weight_kgs 6
Tempo controlled
Set Reps Weight Tempo
1 6-8each side 6 kgs Controlled

pick up the load with a tall spine. Start with MB close to the step and every session move it away

LMT
Odd FGUP 1
reps 5-8ea.
weight_kgs 4-8
Tempo controlled
Set Reps Weight Tempo
1 5-8ea. 4-8 kgs Controlled

drive pelvis back and rotate when picking up