20241101 Workout of the Day - Strength - Deadlift

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 Deadlift 4x5@80%

Superset 1
1: Barbell Hip Thrust 3x8 (Moderate Weight)
1: Single Arm Dumbbell Row 3x10

Accessory Work

2-3 sets
- 8 Strict Pull Ups
- 10 Kip Swings
- 12 Knee Raises

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