General Warm Up (5-12)
2 rounds:
10-10-10 Banded Complex
20 Side Plank Hip Taps (each side)
10 Lunge to Hamstring Stretch (5 each side, :02 pause in lunge and hamstring stretch)
Hip taps:
Lunge to hamstring stretch:
Specific Warm Up (12-25)
5-10 Situp (abmat or GHD)
5-10 Hip Extension (or good morning)
3 Copenhangen lift (each side)
+
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
then build to starting load…
(25-55)
A: (15:00)
Every 3:00 x 5
Deadlift
5-4-3-2-1
+
20 GHD Sit up OR 25 Abmat sit up
*advanced athletes can add load.
B: (15:00)
Every 3:00 x 5
15 GHD Hip Extension or 20 Banded good morning
*advanced can add load to hip extension.
+
10 Copenhagen hip lift each side
Demo:
RXConditioning, Intermediate, Baseline: All athletes follow same format. Adjust load and body positions for scaling.
(15:00)
Every 3:00 x 5
Deadlift
5-4-3-2-1
+
20 GHD Sit up OR 25 Abmat sit up
*advanced athletes can add load.
(58-60)
1:00 Foam Roll Glutes (each side)
(0-5)
Today is a heavy day! The goal is to see where our deadlift currently sits so we can build it up! We will begine a strength cycle next week and that will be one of the movements involved, more details to come on that. Today focus on slowing down, not stressing the high heart rate and moving well as you lift as heavy as you can. Could be a great day for a lifetime PR, and if it’s not there you should set your focus on moving with high quality and look onward to becoming a better deadlifter in the next 6 weeks.