Friday, May 2nd, 2025 – Deadlift

Warm Up

Dynamic Stretching:
30 seconds foam roll outer thigh per side
30 seconds foam roll inner thigh per side
30 seconds foam roll glutes per side
30 seconds kneeling inner thigh stretch
30 seconds cossack squat30 seconds band good mornings

Movement Prep:
10-15 minutes of the main strength movement  to build to your first working weight

Deadlift

Movement: Deadlift
Sets X Reps:
Set 1: 3 Reps @ 90% 1 Rep Max / Rest 2 Minutes
Set 2: 5 Reps @ 80% 1 Rep Max / Rest 2 Minutes
Set 3: 8 Reps @ 70% 1 Rep Max / Rest 2 Minutes

Coaching Notes: This Is a Reverse Pyramid You Will Do Your Hardest Set First Then Some Back off Sets. Don’t Skip on the Warm Up, Build to Your Heavy Weight, Don’t Just Jump Right to It.

Accessories

Movement: Stiff Leg Deadlift
Sets X Reps X Rest: 3 Sets X 12 Reps X 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on a Large Range of Motion.

Movement: Split Squat
Sets X Reps X Rest: 3 Sets X 10 Reps per Side X 2 Minutes Rest
Coaching Notes: This Exercise Can Be Unweighted, With a Dumbbell, or a Barbell.

Movement: Farmer Hold
Sets X Reps X Rest: 3 Sets X 30-60 Seconds X 1 Minute Rest
Coaching Notes: Keep the Shoulders in a Neutral Position and the Core Tight.

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.