COUNTDOWN TO FITNESS WORKOUT #5 VARIETY LIFT PICK IT TO ENHANCE IT ACTIVITIES OF DAILY LIVING STRAIGHT SETS PICK ONE OR DO ALL IN GROUP COMPLETE ALL SETS FOR ONE EXERCISE BEFORE MOVING TO NEXT 4 X 10 REST 30+ SEC BETWEEN SETS REST 1+ MINS BETWEEN EXERCISES SQUAT BOX STEP OUT SPLIT DEADLIFT HEX OR TRAP BAR SUMO ROMANIAN - STIFF LEG SINGLE OR DOUBLE ROW 2 ARM BENT OVER 1 ARM BENT OVER RENEGADE PLANK FRONT PLANK SIDE PLANK REVERSE PLANK SQUAT Set feet shoulder-width apart, toes slightly turned out. Inhale, keeping spine in alignment, slowly bend at the knees and drop hips to lower body. ... At bottom of exercise pause for a moment, Exhale, push through heels and strongly push back up to the starting position, mirroring the descent. Repeat for desired number of repetitions. SPLIT Start with feet hip-width apart. Step back into a lunge position, keeping the back heel off the floor. Bend both knees and lower the extended knee toward the floor while maintaining proper postural alignment. Repeat on the other side. ROW Stand with feet hip width apart or rest one knee, same hand on bench, hinge at hips, abdominals engaged, spine aligned. Hold DB in hand, arm hangs below shoulder, Inhale prepare. Exhale and keeping elbows close to body, exhale as elbow bends and hand comes up to the sides of body. Hold for a count of two and squeeze back muscles. Inhale and lower the arm to the starting position. DEADLIFT Stand tall, feet hip width or wider apart, hold DB in each hand, Inhale, engage core, hinge at hips, slight bend in knees, Exhale, return to start maintaining core engagement, and extension of the hips. PLANK Facedown on floor, forearm or hands down, engage core, keep proper body alignment. Squeeze your glutes and tighten your abdominals. Keep a neutral neck and spine. Create a straight, strong line from head to toes – a plank, if you will. Hold that position. .