20241025 Workout of the Day - Strength

Warm Up

2:00 Row (Keep Intensity - Low to Moderate)

3 Rounds
- 10 Banded X-Walks
- 10 Banded Good Mornings
- 10 Glute Bridges
- 5 Pikes From Plank

Deadlift Prep

2 sets
- 10 Barbell Romanian Deadlifts
- 10 Barbell Good Mornings
- 10 Barbell Shrugs
- 10 Barbell Deadlifts

Strength Work

- Barbell Tempo Deadlift (2221) 3x5@60%
(2221) 2-second descent, 2-second hold at the bottom, 2 second ascent, 1-second hold until next rep.

Superset 1
- Banded/ Weighted Glute Bridge 3x12
- Single-Leg Romanian Deadlift (Dumbbell or Kettlebell) 3x10

Accessory Work

2-3 sets
- :30 Second Plank
- 10 Dumbbell Slide
- 10 Slow Mountain Climber Crossovers
- :30 Second Plank

Cool Down

2 sets
- Seated Hamstring Stretch :30 seconds per side
- Seated Figure-Four Glute Stretch :30 seconds per side
- Cat/Cow 10/10
- Child’s Pose 1:00

1 set
- 1:00 Upper Back Foam Roll
- 1:00 Glute
- 1:00 Hamstrings
- 1:00 Quads

2:00 Seated Deep Breathing