Strength
Friday, June 19th, 2026 - Deadlift Class
General Warm-Up
2 Rounds
10 Glute Bridge
10 Empty Bar Good Mornings
10 Air Squats
10 Reverse Lunges
30 Seconds Plank
Specific Warm-Up
2 Super Sets Every 2 Minutes on the Minute
10 Diagonal Bounds
5 Empty Bar Deadlift with a 5 second eccentric
Neural Warm-Up
Every 1 minutes on the minute x 5 rounds
Power Skips x 4 reps
Main Strength
Every 2 Minutes On The Minutes X 5 Rounds
Deadlift x 5 Reps @ 70% 1 RM
Accessory
Single Leg DB Romanian Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Barbell Hip Thrusts 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Hanging Leg or Knee Raises 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Cooldown
OptionalHold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side