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  • John Fadel

Monday Strength

Updated: Dec 18, 2022

Glute/Quad strength movement

-Deficit reverse Lunges

At the rig front foot elevated on on 45lb plate

keep weight mostly in front foot.

-Push through the front heel

-Slight Hinge forward

-EMOM 1:30

8 lunges 4 each leg

8 rounds building in weight.

Start light and find your max.

Circuit: Strength

Strength Circuit

2&3 Tempo building muscle 3 sec decent.

Lean muscle no tempo

35:20 2 sets -3 laps

1. BB push press 95-115/65-75

2. DB sissy squats 65+/50+

3. Single arm bench rows 65+/50+

4.elevated wall ball clam shells

5. Hollow core single leg knee tucks

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