Warm-up:
Knee Grab to Single Leg Deadlift
Down Dog to Runner's Lunge & Twists
20 RDL Drills with light bar 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:
Post weights achieved and thoughts to comments
CTW (Challenge of the Week) As many Single Jump Ropes as possible in 1 Minute
@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
