Deads, Split Squats, & MetCon

Warm-Up:

200m Run/Row

1:00 Stability Ball Plank

20 Stability Ball Lower Leg Raises

20 Stability Ball Glute Bridges

Then,

Resistance Band Chest/Shoulder Mobility

15 Good Mornings with PVC or 15 lb bar only

15 Romanian Deadlift (RDL) Drill with a light bar or PVC (Hamstring/Hip/Glute engagement)

Then,

Warm-up sets of progressively heavier Deadlifts. 3-4 Sets of 8-10 Reps


Main Workout: To be completed in 2 sections

Section 1: Deadlifts & Split Squats

Option 1 > 3 Months

Complete the superset 4 X

10 Deadlifts 95/135

10 Bulgarian Split Squats R 15/20

10 Bulgarian Split Squats L 15/20

Rest 2-3 minutes between sets


Option 2 < 3 Months

Complete the superset 3 X

10 Deadlifts 65/95

10 Bulgarian Split Squats R 10/15

10 Bulgarian Split Squats L 10/15

Rest 2-3 minutes between sets


Option 3 < 1 Month

Complete the superset 3 x

10 Deadlifts 45/65

5 Bulgarian Split Squats R No Weight

5 Bulgarian Split Squats L No Weight

Rest 2-3 minutes between sets


Section 2 : MetCon

Option 1 > 3 Months:

AMRAP in 10 Minutes

100 m Run/Row

5 Pullups

10 Box Jumps

10 Pushups