Hello my Strong Strong Friends! I hope you all enjoy this deadlift workout. This is great if you're looking to get strong and build strength and muscle in your glutes, hamstrings, and back. Lost on how to deadlift? Check out my instructional video:
Check out my other workout videos in my recent series:
SQUAT WORKOUT:
BENCH WORKOUT:
If you love this workout and want more, check out my program Stronger by the Day for only $8/month:
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Here's the full workout:
WARMUP:
1. Raise your Heart Rate: 5 minus of light cardio
2A Ankle and Wrist Roll 2x6/side
2B PVC Shoulder Pass Through 2x6
2C PVC Overhead Press 2x6
2B Runners Lunge 2x6/side
Perform the following circuit: 6x/side ankle and wrist rolls, 6x Shoulder Pass Through, 6x Overhead Press, 6x/side Runners Stretch. Move through each exercise of the circuit continuously for the prescribed reps, then rest between rounds. Complete 2 total rounds of this
3A Banded Face Pulls with External Rotation 2x10
3B Clamshells 2x8/side
Perform 10 reps of Banded Face Pulls with External Rotation, then perform 8 reps/side of Clamshells. After you complete Clamshells, rest, and then perform the circuit again. Complete 2 total rounds of this circuit
4 Slow Bear Crawl
2-3x 30sec
Perform 2-3 sets of 30 second bear crawls, resting roughly 1 minutes between sets.
1 Pause Front Squat 3x3 @ RPE 6-7
Rest 1-3 minutes
Perform 3 sets of 3 reps using a fairly conservative weight. At the end of your set you should feel somewhat challenged, but should be able to complete all reps without reaching failure. Aim to leave ~3-4 reps left in the tank at the end of your set. If you are unable to front squats, consider substituting this for an alternative pause squat variation (high-bar squat, safety bar squats, belt squats, leg press, etc.).
2 Deadlift, ascending 3x4 @ 80%+
Rest 2-4 minutes
3A Single Leg Glute Bridge 3x8/side
3B DB Box Step Ups 3x12/side
Rest 1-2 mins between rounds
Perform superset back to back, then rest between rounds.
4A DB RDLs (4s Negative) 3x6
4B Band Abd. Goblet Squat 3x15
4C Deadbugs 3x8/side
Rest 1-2 mins between rounds
Perform giant set as a circuit, going from movement to movement without stopping, then rest between rounds. For the DB Romanian Deadlifts, perform with a strict 4-second ("one-one-thousand...") negative, and feel free to use straps if needed.
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