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..
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 10 each
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each with a pause
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)
1×2 @ 70-80% (rest :30-60)
3×5 @85% of tested 5RM; Rest 2-4 minutes.
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 35’s for your warm ups. 42.5# would be your working weight at 80%. But if you don’t have access to 42.5# db’s, I would recommend doing 2-3 of the working sets with 40’s and the rest with 45’s. ALWAYS maintain the tempo.
Superset 1 -Three Times
Goblet squat – https://youtu.be/_OqNhWR3AnU x 10
High Plank with Opposite Arm/ Leg Extended – https://www.youtube.com/watch?v=GF5xr03HS74 x :10 each
Week four, lets omit the pauses again tempo, decrease the reps back to 10 and try to go heavier than last week. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Superset 2 – Three Times
Hip Thrust, B-Stance (DB/BB) – https://www.youtube.com/watch?v=-0NcIgLw8tM x 10 each
Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois x 6
Circuit 3 – Three Times
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 10 ea with pause
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 10 ea w/ pause
Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :25 each
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA +
Scissor Kicks – https://www.youtube.com/watch?v=AbNhSS5kc3k x :25
Pause on every rep on abductions and donkey kicks. Perhaps try the hip abductions in a side plank. Try to move further away from base on CPH plank. Perform one lying leg raise and while in the lower portion, perform 2 scissors kicks, for :20.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x :90