Strength
Friday, July 21st, 2023 – Deadlift
General Warm-Up
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Plank
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Plank
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Accessory
4 Rounds
8-12 per Side Db Bulgarian Split Squats
30-60 Second per Side, Side Plank
Rest 1 Minute
8-12 per Side Db Bulgarian Split Squats
30-60 Second per Side, Side Plank
Rest 1 Minute
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch
Seated Hamstring Stretch
Banded Lat Stretch
Sumo Deadlift
In 20 Minutes Build to a Heavy 3 Reps / Rest About 2 Minutes Between Sets.