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PULL, HINGE, PUSH, SQUAT

Date: March 23, 2020 Category: Hustle From Home Workouts

Equipment Needed: Workout Mat, Heavy Dumbbells

There are 4 rounds, each round targets a specific movement pattern. Exercise A is always 6 reps, B is always 8 reps, and C is always 10 reps. Everything is slow count. 

Duration: 20-30 minutes

Workout:

Pull: 
Double Dumbbell Lawn Mower Row - x6
Bent-Over Rows  x8
Dumbbell Pullovers - x10
*Rest 90 seconds and then repeat all 3 exercises for 2 more rounds 

Hinge:
Bodyweight Single  Leg RDL - x6 
Dumbbell RDL - x8
Single Leg Glute Bridges - x10 (HC)
*Rest 90 seconds and then repeat all 3 exercises for 2 more rounds 

Push:
Hand Release Push-Ups - x6
Pike Push-Ups- x8
Dumbbell Floor Press - x10
*Rest 90 seconds and then repeat all 3 exercises for 2 more rounds 

Squat:
Dumbbell Split Squats - x6 
Dumbbell Pause Squats (i.e. pause 3 seconds at the bottom) - x8
In and Out Squats - x10
*Rest 90 seconds and then repeat all 3 exercises for 2 more rounds 

 

Download the PDF

 

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