Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 10 each leg fwd/ back
Superman – arms by sides – https://www.youtube.com/watch?v=upk0GdphLj4 x 10 + :05 hold
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x 10 + :05 hold
Primary Lift – Deadlift
Warm-Up Sets:
1×8 @ RPE 4 (~30-40% of 1RM)
1×5 @ RPE 5 (~50%)
1×3 @ RPE 6 (~65%)
1×2 @ RPE 7 (~75%)
1×1 @ RPE 8 (~85%)
Working Sets:
4×3 @ 80% of 1RM
Bar speed should stay sharp — no grinding. Rest 2-3 min between sets.
Conventional Deadlift with Barbell – https://www.youtube.com/watch?v=FXRhpk-liNE
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
If you are doing this with DB’s, use a tempo of :03 descent, a :03 full stop at the top and a :03 ascent. Follow the warm up RPE’s always using this tempo. If you cannot get precise with the %, follow RPE. Or let’s say your 1RM was using 35# db’s, so 80% would be 28#, do two sets with 25’s then two sets with 30’s on the working sets.
Superset 1 – Three Times
Step ups with DB’s and KB’s – https://www.youtube.com/watch?v=eLna5gK8ww0 x 10 each
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :20 each
On step ups, start on weaker leg on step ups and perform all on one side. Both feet on floor between reps. Week 2, let’s keep the weight the same, or possibly increase, but reps go up. (RPE 8.)
Superset 2 – Three Times
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc x 12
Crunches – https://www.youtube.com/watch?v=Ov2beysxVj8 x 15
Week 2, let’s keep the weight the same, or possibly increase, but reps go up. (RPE 8.)
Circuit 3 – Three Times
Lateral band Walks – https://www.youtube.com/watch?v=6YOoNzxKzsM x 12 each way
Banded monster walks – https://www.youtube.com/watch?v=B8iBRKqBIW4 x 12 each leg fwd/ back
Bodyweight, banded hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 12
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x :12 hold each
Try to keep moving, not sprinting, but get a good booty burn going. Week 2, reps go up.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Figure Four – Reclined – https://www.youtube.com/watch?v=LvHMoeXx3zY x 1 min each