20241011 Workout of the Day - Strength - Deadlift

Warm Up

4:00 Row (Every :30 increase intensity)

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

Movement Prep

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

Strength

Barbell Deadlift
4x5@85%

Accessory Work

3 sets
- 12 Back Extensions (If Possible Weighted)
- 6/6 Single-Leg Dumbbell RDL
- 1:00 Plank (Alternate Straight Arm - Elbow - :30 sides)

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