Strength Day - Barbell Deadlift

Warm up

- General Warm up - 5 Minutes of cardio machine work

2 sets
- Cat/Cow 10
- Fire Hydrants 10/10
- Glute Kick Back 10/10

2 sets
- Glute Bridge 10
- Standing Hip Circles 10/10 (Clockwise/Counter Clockwise)
- Body Weight Good Morning 10

2 sets
- Banded X-Walks 10/10
- Banded Upright Row 10
- Standing Hip Opener 10/10

Strength Work

1: Deadlift
- 1x5@80%; 1x5@85%; 1x2@90%; 1x1@92%; 1x1-2@95%

2: Deficit Deadlift (Stand on plate/ elevated surface) 3x3@70-75%

Accessory Work

Superset 1
1: Alternating Dumbbell Bent Over Row 4x10
1: Standing Dumbbell Lateral Raises 4x12

Superset 2
2: Weighted Back Extensions 3x10
2: Standing Med Ball Torso Rotations 3x8

Cool Down

2 sets
- Child’s Pose 1:00
- Seated Hamstring Stretch :30 seconds per side
- Seated Quad Stretch :30 seconds per side

2 sets
Foam Rolling
Upper Back 1:00
Glutes 1:00
Lats :30 seconds per side

Deep Breathing 2:00