General Warm-up
2 Rounds
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 reps of 5 second Hold Child’s Pose
10/10 Leg Swings (front to back/side to side)
—then—
2 Rounds
10 Empty Barbell RDLs
20 Scissor Kicks
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: 4 Deadlift @45%
Round 2: 3 Deadlift @55%
Round 3: 2 Deadlift @65%
Round 4: 1 Deadlift @75%
MANAGEMENT:
This is week 3, they should be getting technique dialed in, stay on the basics as they warm up
Strength
Deadlift 6x3 @80-85%
FOCUS:
Heavy doubles last week, heavy triples this week, then 1-rep max next week
All the normal cues, chest up, no stripper booty, when you get to the knee flex your butt to make sure it is helping out your back and hamstrings
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
Double DB Bulgarian Squats 4x6 (3 each leg)
Barbell RDLs 4x8
Top Hand KB Windmills 4x4 (2 each arm)
Supermans 4x16
KB Farmer’s Carry 4x40yds
FOCUS:
Bulgarian Squats: 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 last week 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: we are now on top hand…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: distance is coming back down, increase the weight…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