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!!

76 views4 comments

Recent Posts

See All

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl


Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.