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Old 4th Ward
Thursday, July 11
Complete 4 sets of three exercises, then move to the next movement pattern of choice.
Hinge: 5 x 2 KB Sumo DL / 5 x 2 KB Suitcase DL / 5 x Single Leg or Staggered Stance DL (each side)
Press: 5 x 2 KB Strict Press / 5 x 1 KB Front Raises / 5 x 1 KB Push Press (each side)
Squat: 5 x 2 KB Front Squat / 5 x 1 KB Sumo squats / 5 x 2KB Suitcase Split Squats (keeping back foot on the ground) (per side)
Pull: 5 x Pull Ups (Unassisted /JG/ Banded) / 5 x 2 KB Prone Rows / 5 x 1 KB Bent over rows (each side)