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
- 1x3@85%
- 1x2@90%
- 1x2@92%
- 1x1-2@95%
- 1x1@97%

2: Barbell Romanian Deadlift - 3x4@75%

Accessory Work

Superset 1
1: Dumbbell Bent Over Rows - 3x10
1: Dumbbell Lateral Raises - 3x12

Superset 2
2: Weighted Back Extensions - 3x10
2: Banded Pallof Presses - 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