Warm Up/ Dynamic Stretches – Three Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x 5 each
Hip Rotations (Seated) – https://www.youtube.com/watch?v=xqfhZuWq7TY x 10 each
Kang squat – https://youtu.be/UFJabWJZnzg x 10
Primary Lift – Conventional Deadlift
Conventional Deadlift with Barbell – https://www.youtube.com/watch?v=FXRhpk-liNE
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:
4×2 @ 85% of 1RM
Focus on tight setup and pulling with intent. Rest 2.5–3.5 min between sets.
If you are doing this with dumbbells and/ or do not have the appropriate weight follow this – If you are doing this with dumbbells and/ or do not have the appropriate weight follow this – Week 3, drop the reps down to 8 for 3×8. Start your first working set at a heavier load than you used last week. Ascend if possible for the next two sets, resting as needed.
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Circuit 1 – Three Times
BB Forward Lunges (front rack) – https://www.youtube.com/watch?v=hCOT6-rESZE x 12 each
OR Dual DB (shoulders) – https://www.youtube.com/watch?v=s5bI4KNrMbU
Quadruped Knees to Elbows – https://www.youtube.com/watch?v=WtNv-2WM0n8 x 12 each
Crunches w/ pelvic tilt – https://www.youtube.com/watch?v=pcUQpvKKE_U x 15
Week 3, maintain weight on lunges despite additional reps. RPE ~9.
Circuit 2 – Three Times
Standing Banded Kickbacks – https://www.youtube.com/watch?v=rCWs0Llpvyk x 12 each
OR cable kickbacks – https://youtu.be/ZDM8Kz-aTaA?si=OPGYyEStzyKM4SSo
Glute bridge with Dumbbell – https://www.youtube.com/watch?v=YGUZWrgNfNM x 12
Hollow Body to Superman – https://www.youtube.com/watch?v=7AzwOgIPWBU x 6 each
Week 3, add a pause at the top of each kickback and maintain weight despite the pause. Keep the pause at the top of each bridge, but add weight this week.
Superset 3 – Three Times
Lateral Step Downs – https://www.youtube.com/watch?v=3wWJIAf5mAU x 10 each
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :25 each
Week 3, on your step downs you want to use a bench or box for these. We are going to prioritize control through 100% of the range of motion your bench/ box allows for. So before you add any weight, make sure you actually have control until you get close to the very bottom. It’s likely the last few inches before your foot hits the floor, you will likely not have total control and that’s ok. If you can make it to that point, then you could hold a weight at your chest.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined figure four – https://www.youtube.com/watch?v=LvHMoeXx3zY x 1 min each