General Warm-up
2 Rounds
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 reps of 5 second Hold Up Dog
10yds Bunny Hops
10yds Walking Straight Leg Marches
—then—
2 Rounds
10 Russian KB Swings
10 Sit-ups
MANAGEMENT:
Good lower body flexibility followed up with some hip hinge and core movements to get ready to Deadlift
Specific Warm-up
4 Rounds
Round 1: 6 Deadlift @light weight
Round 2: 4 Deadlift @moderate weight
Round 3: 2 Deadlift @heavyish weight
Round 4: 1 Deadlift @just below starting weight
MANAGEMENT:
Great time to focus on the technique in the lift, chest up, hips below shoulders and above knees, shoulders and hips rise at the same speed, once you get to your knee think of flexing your butt and get to full hip extension
Strength
Deadlift Pyramid: 1,3,5,5,3,1
FOCUS:
We start this phase without percentages, today is your day to use the reps to see where your starting point is, that last heavy rep will give you a good idea
If you do have a known, very recent max then the first single rep can be around 80%, drop weight as the reps increase then climb again as they decrease
WORK/REST RATIO:
Every 2 minutes for 12 minutes
This can allow 2-3 people to share a bar if needed, they should be able to get their reps done within the time frame
Accessory Work
Single DB Bulgarian Squats 4x12 (6 each leg)
Barbell RDLs 4x5
Bottom Hand KB Windmills 4x10 (5 each arm)
Supermans 4x10
KB Farmer’s Carry 4x20yds
FOCUS:
Bulgarian Squats: as the reps decrease over the next 4 weeks we will move from single DB to double DB…put your back foot on a box or bench., your front foot should be out far enough that your knee gets to 90 degrees with your whole foot remaining in contact with the ground (don’t let your heel come up), drive through your heel to get back to full hip extension, once you finish all reps on one leg, don’t move your front foot, bring your back foot up to even with your front foot so when you switch which foot goes back you know you are at the same distance as the other leg
Barbell RDLs: we will slowly increase the reps over the next 4 weeks to build strength endurance and to prevent a lot of back muscle soreness…slight bend in the knee, hip hinge while not letting your knees bend anymore or any less, should feel a good stretch in the hamstring, arms remain straight, once at your maximum range of motion think of flexing your butt to get back to full hip extension, slow and controlled reps
KB Windmills: the video will show the KB in the top hand, we will start in the bottom hand for weeks 1-3, then move to top hand weeks 4-5…this is a full body core strength and mobility movement, slow and steady on every rep
Supermans: just like RDLS we will slowly build in reps to build strength endurance for the back muscles, make sure your movement is controlled and you are not flopping around like a fish 😁
KB Farmer’s Carry: the distance is in yards so you can do this inside or outside, we start very heavy, then we will move the distance up to work endurance then back down to go heavy again…chest up, shoulders back, fast paced walked, shouldn’t be jogging with them
WORK/REST RATIO:
Alternating EMOM 20: M1: Bulgarians, M2: RDLs, M3: Windmills, M4: Supermans, M5: Carry
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order
This also allows rest from each movement, meaning you do a movement then technically get 4 minutes rest before doing that movement again