Strength Day - Barbell Deadlift - Deload

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 - 3x5@50-60%

Accessory Work

Superset 1
1: Single-Leg Dumbbell Romanian Deadlifts - 3x10
1: Dumbbell Sumo Squat - 3x8

Superset 2
2: Bodyweight Back Extensions 3x10
2: Stationary Inch Worm to Push Up 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