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 (easy weight, clean form; rest ~1 min)
1×5 @ RPE 5 (still smooth, slightly faster; rest ~1-2 min)
1×3 @ RPE 6 (starting to feel real, bar moves fast; rest ~2 min)
1×2 @ RPE 7 (tight and aggressive pull; rest ~2 min)
1×1 @ RPE 8 (build confidence, crisp form; rest ~2-3 min)
1RM Test: Work up to 1 rep at RPE 9–10
Take 2–3 attempts with 3–4 minutes rest between
Use your true best effort with excellent form — this is your baseline for the next 5 weeks.
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.
Superset 1 – Three Times
Step ups with DB’s and KB’s – https://www.youtube.com/watch?v=eLna5gK8ww0 x 8 each
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :20 each
Week 1 has all new movements so go by feel here, working toward a rate of perceived exertion at about 70-80% (RPE 7-8.) Start on weaker leg on step ups and perform all on one side. Both feet on floor between reps.
Superset 2 – Three Times
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc x 10
Crunches – https://www.youtube.com/watch?v=Ov2beysxVj8 x 15
Week 1 has all new movements so go by feel here, working toward a rate of perceived exertion at about 70-80% (RPE 7-8.)
Circuit 3 – Three Times
Lateral band Walks – https://www.youtube.com/watch?v=6YOoNzxKzsM x 10 each way
Banded monster walks – https://www.youtube.com/watch?v=B8iBRKqBIW4 x 10 each leg fwd/ back
Bodyweight, banded hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 10
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x :10 hold each
Try to keep moving, not sprinting, but get a good booty burn going.
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