Strength
Friday, July 7th, 2023 – Deadlift
General Warm-Up
30 Seconds Work / 5 Seconds Rest X 2 Rounds
KB Swings
Walking Lunges
KB Row Right
KB Row Left
Hollow Hold
Deadlift Specific Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Good Morning
20 Seconds Deadbug
20 Seconds KB Swing
15 Romanian Deadlift Empty Bar
On Coaches Call Out Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
KB Swings
Walking Lunges
KB Row Right
KB Row Left
Hollow Hold
Deadlift Specific Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Good Morning
20 Seconds Deadbug
20 Seconds KB Swing
15 Romanian Deadlift Empty Bar
On Coaches Call Out Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Accessory
3 Rounds
8-12 Romanian Deadlifts
10-15 Bosu Ball Glute Bridge
30-90 Second Hollow Hold
Rest 1 Minutes
8-12 Romanian Deadlifts
10-15 Bosu Ball Glute Bridge
30-90 Second Hollow Hold
Rest 1 Minutes
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch
Seated Hamstring Stretch
Banded Lat Stretch
Deadlift
In 20 Minutes Build to a Heavy 3 Reps / Rest About 2 Minutes Between Sets.