RDLs (4×8) are all about hinge mechanics and posterior chain engagement. You should feel this in the hamstrings, not the low back. Spine stays neutral, lats engaged, and movement controlled on the way down with a strong drive up. Load should be moderate, something you can control for all reps without losing position.
Today’s workouts is a lower-body stamina and engine piece, so managing fatigue early is key. The 400m run should be at a steady, repeatable pace, not a sprint, so members can come in and move well through goblet squats and swings. GB squats should be controlled with a vertical torso, avoiding rushing or sloppy reps. KB swings should be powered by the hips with a neutral spine, snap the hips and let the bell float. Break movements early if needed to stay consistent. The goal is continuous movement, steady breathing, and similar pacing across all three rounds.
STRENGTH:
RDL 4×8
WORKOUT:
3 Rounds
400m Run
20 KB Swings
15 Goblet Squat
15min Cap
RECOVERY:
Figure-4 Pigeon
Child’s Pose w/ Side Reach