Mostly Dead

Warm-up: 2 Rounds

30 Jumping Jacks

Alt Arm and Leg Raise

20 Straight Leg Situps

1:00 Plank

20 Piri Glute Bridges R

20 Piri Glute Bridges L

Down Dog to Runner’s Lunge & Twist


3 x 4 Progressive sets of Deadlifts (gradually add weight) Rest 1-2 minutes between sets

Main Set*:

5 Sets of 8 Reps AHAP Deadlifts

Rest 3-5 minutes between sets

< 3 Months-

4-5 Sets of 5-8 Reps NOT AHAP (As Heavy As Safely Possible)

Rest 2-3 Minutes

< 1 Month- 3-4 Sets of 5 Reps Practice Weight

Rest 2-3 Minutes

Cool Down:

25 Straight Leg Situps

Piriformis and Low Back Stretch

QL Stretch

Pigeon Stretch

Child‘s Pose

Post weights and thoughts to comments

*@Home Option Complete as written with KBs or DBs.

If you don’t have access to heavy enough equipment, follow this pattern for each set.

8 Deadlifts (slow on the way up & slow on the way down) example: 3-4 seconds up, hold 3 seconds, 3-4 seconds down.

1:00 Plank

rest 1-3 minutes

< 3 Months: Complete @Home with 3-4 Sets of 5-8 Reps

< 1 Month: Complete @Home with 3-4 Sets and 3-5 Reps NOT AS HEAVY AS POSSIBLE

Safety is more important than the pounds on your bar.

Ary‘s safe progression & consistency, following a broken leg, has paid off with HUGE strength gains. Thank you for the great example!!

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