20241122 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 Deadliftt 2x2@90%; 1x1@95%

Superset 1
1: Dumbbell Step Ups 4x10
1: Kettlebell Swings 4x12

Accessory Work

2-3 sets
- 12 Weighted Back Extensions
- 10 Plank Reaches
- 1:00 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