Romanian Deadlift Day
ROUTINE #1
5 Dumbbell Romanian Dead Lift (RDL)
5 Pull ups
5 – each side – DB 1 leg RDL
15 Quad Squats
5 – each side – DB 1 leg, 1 arm RDL
15 Pike Push ups
30 seconds Slalom Jumps
5 DB RDL
15 – each side – Lower Russian Twists
5 – each side – DB 1 leg RDL
15 – each side – Spider Sprints
5 – each side – DB 1 leg, 1 arm RDL
15 Tuck Jumps
5 DB RDL
15 – each side – V-sit Twists
5 – each side – DB 1 leg RDL
5 Frog Jumps
5 – each side – DB 1 leg, 1 arm RDL
5 Pull ups
30 seconds Bear Walk
5 DB RDL
15 Box Jumps
5 – each side – DB 1 leg RDL
15 Leg Raises
5 – each side – DB 1 leg, 1 arm RDL
50 Air Squats
5 DB RDL
50 Jumping Jacks
5 – each side – DB 1 leg RDL
30 second Stutter Steps
5 – each side – DB 1 leg, 1 arm RDL
ROUTINE #2
30 Sec
Spiderman Push-ups
Burpees
Crab walk
X2 (or 3)
This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.