Name: Playbook - Nina Marie - Glutes, Sumo deads & metcon
Uploaded: 2024-05-04T18:31:14.985Z
Duration: 60 min
Description: Glutes, Sumo deads & metcon

Glutes (x5)
Reverse lunge x6/leg
Straight leg deadlift x6
Sumo squat x20

Sumo Dead x10,8 warm up
      5x 6, 3, 3, 3, 3

Metcon
20min EMOM
200m run
burpee
clean & press


The Lord is faithful to all His promises and loving toward all He has made
-Psalm 145:13

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

-Bring your feet closer together
-Perform a deadlift

Close Stance Barbell Deadlift

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Glutes

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Set a 20 minute timer.
Minute 1: run
Minute 2: 10 burpee
Minute 3: 8 cleans (4/4side)
Minute 4: rest

If you finish the exercise before the minute is up, that is your rest.
As soon as the next minute starts, begin the next exercise.
If you cant finish the set reps in that minute, scale back.

Running

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Single Dumbbell Clean

Metcon

Glutes, Sumo deads & metcon

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