Hyrox Thanksgiving Workout (1-Round Sweat Test) Here’s the exact burner I did before our family session 😅 Goal: finish under 60 minutes, structure: 1 round, 1km run between each station. Warmup: 50 cal on the Assault Bike Dead hang shoulder & lats mobility Workout (1 Round): 🏃🏽 1km run (4:42) • 30 pull-ups (split as needed) 🏃🏽 1km run (4:42) • 30 DB thrusters 🏃🏽 1km run (4:43) • 30 Gorilla Row 🏃🏽 1km run (4:15) • 30 DB reverse lunges 🏃🏽 1km run (4:32) • 30 chest-to-ground burpees 🏃🏽

787K views · 10K reactions | TeamWork | Quad, Hamstring & Calf Workout! #bodybuilding #legday 1) DB Lunges - 4 x 8-10 Each Leg 2) Leg Press - 4 x 8-10 3) Leg Ex - 3 x 10-12 4) DB RDL’s - 4 x 8-10 5) Seated Leg Curls - 3 x 10-12 6) Abductor Machine - 3 x 10-12 7) Donkey Calf Raises - 4 x 8-10 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson | Facebook

Lunges bias glutes 🍑 vs. quads 🦿 Forward DB lunges: - quad bias (knee dominant movement) - forward shin (knees over toes more) - can bias quads to a greater degree by shifting the knees over the toes (more knee flexion). A shorter stride (feet closer together) will amplify this. - an upright torso and neutral spine will bias quads by moving the load further way from the working joint. - have greater eccentric loading in the quads compared to the reverse lunge. Reverse (backward) DB lunges: - g

60K views · 1.3K reactions | Glute  vs. quad bias 樂 lunges Reverse...