20241115 Workout of the Day - Strength - Deadlift
Warm Up
2:00 Row (Increase intensity every :30 seconds)
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 4x3@85%
Superset 1
1: Barbell Shrugs 4x12
1: Barbell Wrist Curls 4x10
Accessory Work
2-3 sets
- 12 GHD Sit Ups
- 10 Leg Curls
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