Deadlifts & Pullups

Warm-up:

5 Inchworms

Knee Grab to Single Leg Deadlift

Down Dog to Runner's Lunge & Twists

Then 2 X:

1:00 Plank

1:00 Glute Bridge


Workout to be completed in 2 parts. Complete all of one part before beginning another. Rest as needed between parts.


Part 1:

Complete 3 warm up sets of 3-5 reps of Deadlifts. Gradually increase the weight, working up to your AHAP (As Heavy As Safely Possible).

Then,

Option 1 > 3 Months:

Complete 5-4-3-2-1 AHAP Deadlifts

Option 2 < 3 Months:

Complete 5-4-3 Deadlifts with manageable weight, focusing on form

Option 3 < 1 Month:

Complete 3-3-3 Deadlifts with 45/55 # or less


Part 2:

Complete Pullups choosing between the versions that challenge you the most.

Option 1 > 3 Months:

75 Pullups

Option 2 < 3 Months:

50-75 Pullups

Option 3 < 1 Month

25-50 Pullups


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post weights achieved and thoughts to comments


@Home: Please stick to the appropriate option to ensure your safety!

Complete the warm-up and cool-down as written

May complete Part 1 with Dumbbells

  • If you are unable to increase weight during your reps, complete 4 x 20 Deadlifts with 15/20 each. Scale the weight and number of reps as follows-

  • Option 1 > 3 Months - 4 x 20 Deadlifts 15/20 each

  • Option 2 < 3 Months - 4 X 15 Deadlifts 10/15 each

  • Option 3 < 1 Month- 3 x 10 Deadlifts 5/10 each

May complete Part 2 with DB Bent Rows/At Home Pullups/Resistance Band Lat Pull-downs




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