Baseline Week: Day 5 Deads & Business Time

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.


Warm-up:

200 m Row

Cat/Cow

10 Good Mornings 15/25

25 Straight Leg Situps

25 Glute Bridges

Down Dog to Runner's Lunge & Twists

Down Dog to Pigeon



Main Workout in 2 Parts

Part 1: Deadlifts

Option 1 > 3 Months

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

Then,

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


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


Option 2 < 3 Months

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

Then complete with 5 X 3 X 3 without going AHAP


Option 3 < 1 Month

Practice Deadlift Drills

Then,

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



Part 2: Business Time

Option 1 > 3 Months & Option 2 < 3 Months

Complete 2 minutes of work for each of the following:

Pushups

Squats

Burpees

Ring Rows/Aussies @Home

Keep track of the total number of reps (or the distance for rowing) achieved in 2-minutes.

Rest 1 minute between each 2-minute interval.


Option 3 < 1 Month

Complete 1-minute of work for each of the following:

Pushups

Squats

Burpees

Ring Rows/Aussies @Home

Keep track of the total number of reps (or distance for rowing) achieved in the 1-minute.

Rest 1-minute between each 1-minute work interval.


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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