Pull, Hinge, Push, Squat

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https://www.youtube.com/watch?v=LtXVThIAo5k

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

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https://campgladiator.com/terms-virtual

. If you do not accept and agree to the Terms of Use and Waiver for Virtual Workouts you may not access, use, or view this workout

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