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
- 1x4@85%
- 1x3@90%
- 1x2@92%
- 1x1@95%
- 1x1@97%
2: Barbell Deficit Deadlift - 3x3@75%
Accessory Work
Superset 1
1: Dumbbell Reverse Flys - 3x12
1: Banded Face Pulls - 3x12
Superset 2
2: Barbell Good Mornings - 3x10
2: Weighted Low Plank - 3x1:00
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