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%
- 1x4@85%
- 1x3@90%
- 1x2@92%
- 1x1@95%

2: Wide Grip Deadlift - 3x5@70%

Accessory Work

Superset 1
1: Barbell Bent Over Row - 3x10
1: Banded Row - 3x12

Superset 2
2: Weighted Back Extensions - 3x10
2: Russian Twists - 3x12

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