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
Kneeling Inner Thigh Stretch X 20 Seconds per Side
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
10 Minutes Of The Main Strength Movement To Build To Your First Working Weight
Sets X Reps: 3 Sets X 5/3/1+ Reps @ 75/85/95% Working Max
Coaching Notes: Warm Up With Progressively Heavier Sets Before The Working Sets For About 5 Minutes.
Accessories
Movement: Rear Foot Elevated Split Squat
Sets X Reps X Rest: 3 Sets X 10 Reps Per Side X 1.5 Minutes Rest
Coaching Notes: Keep The Weight Light To Moderate, Focus On A Large Range Of Motion.
Movement: Dumbbell Romanian Deadlifts
Sets X Reps X Rest: 3 Sets X 10 Reps X 2 Minutes Rest
Coaching Notes: Moderate Weights For This One, You Should Feel A Stretch In The Back Of The Legs.
Movement: Dumbbell Shrug
Sets X Reps X Rest: 3 Sets X 15 Reps X 1 Minute Rest
Coaching Notes: This Should Be A Controlled Movement. Shrug High And Feel A Stretch At The Bottom.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range Of Motion For Weight.
Scaling: If Needed, Scale Deadlifts To A Kettlebell Sumo Deadlift. If You Do Not Have A 1 Rep Max Or Working Max To Work Off Of You Can Build Weight By Feel Until You Get To A Weight That Feels Like You Can Only Do 1-3 Reps.