MIDLINE
On all movement we want to focus on maintaining/stabilizing the midline. ESPECIALLY on deadlifts. This will protect the vertebrae and ensure we are staying rigid and using the levers correctly. We are also better able to engage our anterior core with a nice long/maintained midline!
WARM UP – 6 TO 8 MINUTES
MOBILITY – THORACIC MOBILITY/BACK FOAM ROLL
MUSCULAR STRENGTH – DEADLIFT DAY!
1. DEADLIFT- 6 X 4 W/ A 4 SECOND NEGATIVE. START AT 65% AND BUILD
2A. SINGLE ARM BEAR ROW- 3 X 8 EACH
2B. SINGLE LEG RDL- 3 X 8 EACH
METABOLIC CONDITIONING – PARTNER WORKOUT!
18 MINUTE AMRAP:
PARTNER 1: 1 ROUND OF
10 PULL UPS
20 SIT UPS
30 AIR SQUATS
PARTNER 2: RUNS 1 LAP AROUND BUILDING
*THE FASTER YOU RUN THE MORE REST YOU GET!
OPTIONAL EXTRA- BICEP CURL DROP SETS
STRETCH/COOL DOWN-
BAND HAMSTRING STRETCHES
