Strength Day - 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@75%
- 1x5@80%
- 5x5@85%

2: Deficit Deadlift (2 inches)
- 3x3@70%

Accessory Work

Superset 1
1: Back Extensions 3x12
1: Weighted Torso Rotations 3x12

Superset 2
2: Sit Ups 3x20
2: Plank 1:00

Superset 3
3: Pull Ups 3x6
3: Banded Face Pulls 3x Max Reps

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