Friday, December 20th, 2024 – Deadlift

Warm Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Deadlift

Deadlift
5 Sets X 10 Reps / Rest 2 Minutes

Reverse Lunges
3 Sets X 15 Reps / Rest 2 Minutes

Barbell Glute Bridge
3 Sets X 10 Reps / Rest 2 Minutes

Crunch / Superset / Russian Twist
3 Sets X 15 Reps / Rest 30 Seconds / 20 Reps / Rest 2 Minutes