Baseline Week: Day 5 Deads

We can't know how far we have come if we don't know where we've started. This year we are keeping better track of all our work so we can focus on our improvements. We have posters and wristbands for all our members for our STRONGER 2021 year. Choose a goal. Something simple. Anything from exercise to prayer, from less sugar to more water. Just one. And each day you achieve it, cross off the day. We will succeed in more days crossed off if we see our successes and focus on the wins rather than focusing on where we lack. We will have more days crossed off than not and we will be STRONGER. Keep it simple. Don't give up. Because missing days is also part of our success.


400 m Row


Down Dog to Runner's Lunge & Twists

10 Good Mornings 15/25

25 Straight Leg Situps

25 Glute Bridges

Low Back & Piri Stretch

QL Stretch

Main Workout*

3 sets of 5-8 reps of progressively heavier sets of Deadlifts (gradually add weight) Rest 1-2 minutes between sets


5 X 5 X 3 X 3 X 2 X 1 AHAP Deadlifts Rest 3-5 minutes between sets

Remember, form is king! Only add weight as your form can maintain integrity and safety.

*Less than 3 months

After the warm up sets, complete with 5 X 3 X 3 without going AHAP

* Less than 1 Month

Practice Deadlift Drills and the warm up sets with safe and light weight

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches

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CTW (Challenge of The Week): Squats in 1 Minute

Keeping track however we can!

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