Superset 2, Move 1
Move 1: Romanian Dead Lift (RDL) and Bent Over Row Combo
If you haven’t had time to hit the gym, chances are you’ve been logging late nights at the office—which means a lot of sitting. This combo not only helps build strength but also helps deliver a postural adjustment. “The RDL targets the glutes and hamstrings by stretching muscles around your hips that tend to become overly tight from sitting. The rowing phase targets the spinal stabilizers and postural muscles throughout your entire middle and upper back—not to mention the added benefits of stimulating smaller muscles including your biceps, forearms, and rear shoulders,” Seedman explains.
How to: With a barbell on the floor in front of you, start at the bottom of a deadlift, palms facing away from you. Stand up, performing a deadlift. Hinge at the hips and bend your knees slightly until the barbell is about a foot off the ground. Your back should be nearly parallel to the floor with all of your weight sitting back towards your hips. Pull the barbell toward your abs, pausing at the top of the move when elbows are farthest back. Perform 2 smooth yet powerful rows, then forcefully stand up, activating your glutes and hamstrings as you drive through your heels. Perform 5 sets, totaling 5 RDLs and 10 rows.
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