Name: Playbook - Gage Martin - W4/D1
Uploaded: 2022-11-20T16:00:46.308Z
Duration: 44 min
Description: W4/D1

Warm up: 10 minutes Bike

5 Rounds:
Dumbbell RDL 5X6
Superset DB reverse lunges 5X12

5 Rounds:
KB/DB Hip Hinges 5X12
Superset GoodMornings w/ 45 Pound plate 5X12

5 Rounds:
Hamstring Curls 5X8
Superset Zercher hold 5X30s

4 minutes As Many Rounds As Possible: No rest
Dead Bugs 2 reps (^)
Side Plank Hip dip 2 reps (^)
Sprinter sit up 2 reps (^)
(^) = add 2 reps every round (ie; 1st round 2 reps, 2nd round 4 reps, 3rd round 6 reps, etc.

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

W4/D1

More workouts from Gage Martin