Deads & Bench

Warm-up:

200 m Run/Row

20 Stabilty Ball Glute/Hamstring Curls

20 Stability Ball Lower Leg Raises

20 OH Squat Drill (Light weight or PVC Pipe)

20 Y-T-Cobras

Then,

Warm-up sets of Deadlifts (ex. 3-4 sets of 5 progressively heavier reps) @Home- Use Kettlebells or Dumbbells


Main Workout

Option 1 > 3 Months

4 Sets of 10-12 Deadlifts AHAP (As Heavy As Safely Possible)

Rest 2-3 minutes between each set. Use this time to statically stretch hamstrings and complete 10-15 superman back extensions.


Then,

10-8-6 Bench Press AHAP Video Tips

Rest 2 minutes between sets. Weights increase as rep count decreases. ONLY if form allows.


Option 2 < 3 Months

3 Sets of 10-12 Deadlifts at a weight that challenges you but isn't AHAP

Rest 2-3 minutes between each set. Use this time to statically stretch hamstrings and complete 10-15 superman back extensions.


Then,

10-8-6 Bench Press AHAP Video Tips

Rest 2 minutes between sets. Weights increase as rep count decreases. ONLY if form allows.


Option 3 < 1 Month

3 Sets of 10-12 Deadlifts practice weight 45/65

Rest 2-3 minutes between each set. Use this time to statically stretch hamstrings and complete 10-15 superman back extensions.


Then,

5-4-3 Bench Press Video Tips

Rest 2 minutes between sets. Weights increase as rep count decreases. ONLY if form allows.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post weights used and thoughts to comments



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