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:
3×3 @ 88-90% of 1RM
Be aggressive off the floor, lockout with control. Rest 3–4 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 88% would be 30#. Go with that vs 90% which is 31.5#.
Superset 1 – Three Times
Step ups with DB’s and KB’s – https://www.youtube.com/watch?v=eLna5gK8ww0 x 12 each
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :20 each
On step ups, week 4, we are going to alternate legs. Reps decrease back down to 8 each side so increase weight. Both feet on floor between reps. Side plank, let’s try elevating top lag or stacking vs staggering feet.
Superset 2 – Three Times
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc x 8
Crunches – https://www.youtube.com/watch?v=Ov2beysxVj8 x 20
Week 4, reps increase, while we maintain a :03 ascent and descent to every rep. RPE ~8-9.
Circuit 3 – Three Times
Lateral band Walks – https://www.youtube.com/watch?v=6YOoNzxKzsM x 15 each way
Banded monster walks – https://www.youtube.com/watch?v=B8iBRKqBIW4 x 15 each leg fwd/ back
Bodyweight, banded hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 15
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x 6 each
Try to keep moving, not sprinting, but get a good booty burn going. Week 3, reps go up on thrusts and only add a :10 pause and SQUEEZE on the final rep. On high knees, it’s 6 each side, but pause for :03 on each.
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