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..
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Kang squat – https://youtu.be/UFJabWJZnzg x 5 (in sumo stance)
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo x 3 each
On the skate hops, be explosive. Try to get as far as you can, but stick the landing. Don’t go fast – reset between EVERY rep.
Primary Lift – Sumo Deadlift
Warm-Up Sets:
1×5 @ 40-50% of 5RM (rest :30-60)
1×3 @ 55-60% (rest :30-60)
1×2 @ 65-70% (rest :30-60)
10×2 @ 77% of tested 5RM, focusing on speed and perfect form; Rest: 30-60 seconds.
Sumo Deadlift with Barbell – https://www.youtube.com/watch?v=odPCWog3iPs
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc
If you are using db’s to deadlift, use a tempo of :03 ascent, a :01 full stop at the top and a :03 descent with a :01 full stop at the bottom. Follow the warm up and working %. So let’s say you used 50# db’s for your 5RM, you’d use 25’s, 30’s then 32.5’s for your warm ups. If you don’t have 32.5’s, use 30’s. 37.5# would be your working weight at 77%. But if you don’t have access to 37.5# db’s, I would recommend you do 2 working sets with 35# db’s then the next 3 working sets with 40# db’s. ALWAYS maintain the tempo here.
Circuit 1 – Three Times
Barbell forward lunges (back rack) – https://www.youtube.com/watch?v=hCOT6-rESZE x 12 each, alternating
OR DB’s by shoulders – https://www.youtube.com/watch?v=s5bI4KNrMbU
Side bends (DB/ KB) – https://www.youtube.com/watch?v=2j9TOp_8vjg x 12 each
Week three, we are adding reps on lunges but keep weight the same. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Superset 2 – Three Times
Good mornings with a Barbell – https://www.youtube.com/watch?v=fAddem61yFQ x 12
OR Back rack DB Good mornings – https://www.youtube.com/watch?v=V45V8CJBLeI
Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0 x :30
Week three, we are adding reps while keeping the weight the same, and maintaining the :03 descent to every good morning. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Circuit 3 – Three Times
SB Hamstring curls – https://www.youtube.com/watch?v=lw6tZZR1e50 x 15
SB Bridge – https://www.youtube.com/watch?v=0EO-h8lp0ko x 15
Switches with a Stability Ball – https://www.youtube.com/watch?v=ZkHpWfCLXQU x 15
Deadbug with a Stability Ball – https://www.youtube.com/watch?v=2AtRRmaF_co x 7 each
Week three, remove the pauses and increase the reps. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush. Try not to take any time between curls and bridges.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Double Pigeon – https://www.youtube.com/watch?v=OR2RpY6ntKA x :60 each