Strength or Conditioning Series: Deadlifts

Strength or Conditioning. Today YOU get to choose which you would like to really focus on. Now, either option still provides multiple shared benefits. However by adding or subtracting weight, we significantly increase benefits more in one area than another. We haven't been able to go very heavy much lately. So let's play it smart and remember that we can always add or drop weight depending on how we are feeling and how we are moving! We never let ego or insecurity control our decisions, during a workout. We use common sense and heart.

Safe/Full range of motion + Serious Sweat = Win!


Spinal Flow

Knee Grab to Single Leg Deadlift

Lunge Twists

Arm Circles


2:00 Cumulative Plank

2:00 Cumulative Glute Bridge Hold

Main Workout:

Complete 5 Rounds of 1:00 of work followed, immediately, by a 200 m Run*, then 15 V-ups. Rest 1:00 and repeat.

Deadlifts 95/135 Strength - 65/95 Conditioning**

At Home Option


1:00 of SAFE Deadlift work, then 200 m Run and 15 V-ups.

1:00 Rest


Less than 1 Month:

Complete 2-3 rounds with light weight

30 Seconds of Deadlifts

100 m Run/rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

8 V-ups or Alt Leg V-ups

Rest 1:00


Less than 3 Months:

Complete 4-5 Rounds with varying weights, avoid the heaviest recommended weight

1:00 Deadlifts 45/65 Conditioning 65/95 Strength

400 m Run/rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

15 V-ups

Rest 1:00


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Child's Pose

*200 m run may be subbed with rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

**Weight amounts listed are guidelines and not a requirement for succeeding or a measurement of your self worth. They are based on general weight amounts used for specific metabolic purposes, over 12 years and thousands of people of different abilities and experiences.

Which means - If you want to go heavy today, go heavy. As long as you have safe and proper form and you hav