Name: Playbook - Brittany Lupton - W2D4: LOWER // DEADLIFTS
Uploaded: 2024-04-01T16:30:56.507Z
Duration: 45 min
Description: W2D4: LOWER // DEADLIFTS

Annie Morelli

Hannah

Jessica

Amanda Vernier 

Nicole

215 on deadlift! Getting stronger🔥🔥

Hit a PR on deadlifts!! 110lbs! And I’m an upper body girly so that makes me proud!!

Briana

Trying heavier sets than I ever have before and totally rocking it 😎

Marcie

Sammie

Shae

Swapped days to line up with my days off so I could take my time on leg day and I’m so glad I did 🔥

Morgan

New PR for this program! It was tough but we got it done! 👊🏻

Annika

WHYYY was that so much harder than I expected 🤯

Hamilton

Hit a PR today on DEADS!!! 145lbs! 💃🏾🫶🏾

Monique

Hit a new PR today! Feeling stronger with each lift

Jillian

Going up on deadlifts with ease 👏🏽👏🏽

Alicia

Taylor

Kellie

Today was hard to work.out. My tendonitis flared today so making today hard to complete. Did stretching and my PT exercises. Doing better on upper body days and day1 with squats.

Annette Pineiro

Love these workouts and having such an easy to follow schedule.

Kirsten

loving pushing heavy weight around in this program😛

Liana

Such a good workout! Increased my deadlifts and I’m so close to my 4 week goal already 🤩

Erin Cecil

WEEK 2 DAY 4: LOWER

1. Dynamic Warm Up
2. Deadlifts: Warm Up Sets
3. Deadlifts: Working Sets
4. Hip Thrusts
5. Weighted Back Extensions
6. Lying Leg Curl
7. Seated Abduction

TEAM NEVER-SKIP-A-WARM-UP: The goal is to get your joints primed, blood flowing & lower body ready to lift some weight!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Front/Back Leg Swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral Leg Swings

90/90

Lateral Lunges

Deep Squat

Deep Squat Hamstring Stretch

DYNAMIC LOWER BODY WARM UP

Our primary/'compound' lift for today is a Conventional Deadlift. Here, you will perform 3 *light* sets of squats, progressively adding more weight to the bar in preparation for the weight you'll be deadlifting during your Working Sets (next exercise). Make sure you rest the FULL 2 minutes between each warm up set; we don't want to burn out early!

Here's an example of what warm up sets can look like:
45 lbs (bar, no added weight) for 6 reps
95 lbs (bar + 25 lbs/side) for 5 reps
135 lbs (bar + 45 lbs/side) for 4 reps
Now, we're READY to perform our working sets!

Form:
- Stand with feet directly under hips 
- Hinge hips back and keep spine long as you grab the barbell 
- Keep the barbell close to your legs as you stand 
- Lower barbell all the way back to the floor and repeat 
- Keep core engaged throughout

Conventional Deadlift: Warm Up Sets

Our primary lift for the day, Conventional Deadlifts!

Weight: These 5 reps should be tough to complete. The working weight should be at least 2.5-5 lbs ABOVE the weight you lifted LAST WEEK (don't forget to log you weights!)

Notes: You'll notice that the REST TIME after each set is 3-5 minutes (much longer than you're probably used to!) This is INTENTIONAL and necessary. Taking adequate rest between heavy working sets allows for greater recovery, helping you perform your next set and remaining exercises in the entire workout. DO NOT SKIP rest times, do not rush into the next set.

Form:
- Stand with feet directly under hips 
- Hinge hips back and keep spine long as you grab the barbell 
- Keep the barbell close to your legs as you stand 
- Lower barbell all the way back to the floor and repeat 
- Keep core engaged throughout

Conventional Deadlift: Working Sets

- Rest shoulder blades on bench with the barbell at your hips 
- Keeping your heels directly under your knees, lift your hips up in one sweeping motion 
- Hold at the top for 2s and lower back down with control 
- Keep core engaged, especially at the top of the hip thrust

Hip Thrust

Slightly point your toes out, keep your chin tucked and round your back.
Squeeze your glutes at the top.

Weighted Back Extensions

- Lay face down on the machine 
- Curl your heels toward your sits bones as you squeeze into the hamstrings 
- Lower with control

*Alternative: perform Seated Leg Curls

Leg Curls

- Sit on machine and keep your spine long as you lean forward slightly 
- Open knees out as you engage the outer thigh muscles 
- Move in a slow and controlled manner

Abduction Machine

W2D4: LOWER // DEADLIFTS

Nikki

Goals for this Program

Loving this app so far! Very easy and fun to follow!

Diana

Cait

This is the best addition to this app! Something I always struggled to track is now so easy!

Teresa

How to Track your Weights in the App *Walkthrough*

Too excited to see the changes in weights!

Of course the stomach flu got me this morning but I’m gonna try to start Wednesday morning!!!

Strength Program Overview

Please release the whole week at a time like the previous shred program 🙌🏻😁

Jessica Howard

W1/D1 Let's Lift Challenge Intro - Starts May 1st

Mandee

Kind of scary to up the weight for squats. Failed the second set, but still proud!

Salome

First workout after my week off and it was great! Fire 🔥 🥵

W1D1: LOWER // SQUATS

Loving this program! Great change up and challenge from my typical workouts.

Cassie

W1D2: UPPER // CHEST + BACK

Brycie Tamayo

Much needed rest day after 2 days in a row of 4 am gym wake up calls before my shifts!

Had a much needed active rest day, lots of stretching and it felt so good

W1D3: REST DAY

LOVED this!!!  I challenged myself since we have more rest time.  Switched out for cable abductions since the machine was taken and it was great!

W1D4: LOWER // DEADLIFTS

Great workoutn! Haven’t done abs in a longggg time and could tell.

Best workout I've done all week. Definitely a challenge!

Becky

W1D5: UPPER // SHOULDERS + ARMS + ABS

Aundrea

W1D6: REST DAY

Much need cleaning around the house while I rest

Spring cleaning was a nice little active rest day 👌🏻

W1D7: REST DAY

Great! Another PR on squats! Even though it wasnt much heavier, it was sceary and still did it!

W2D1: LOWER // SQUATS

Great workout! Another PR on bench press!

Amanda

W2D2: UPPER // CHEST + BACK

Some grocery shopping and picking up the house today and I need it!

Definitely needed this active rest day 🥵 so sore already

W2D3: REST DAY

Madelin

Ella

Kelsey Stark

W2D5: UPPER // SHOULDERS + ARMS + ABS

Rode to honor my brothers and sisters in Blue for Police Memorial Day ❤️💙 10 mile ride complete!

Took the walk outside today and went on a Mother’s Day hike!

Nice active rest day to recover from this weeks lifts 🥵

W2D6: ACTIVE RECOVERY DAY

W2D7: REST DAY

Another PR on squat and leg extension as well!

Kate

W3D1: LOWER // SQUATS

Upper body days are amazing and i love this spilt<3

Marissa

I PR’D 120 ON BENCH TODAYYY FOR 3 REPS ARE YA KIDDING MEEE

Sarah Mac

W3D2: UPPER // CHEST + BACK

W3D3: REST DAY

Great workout! Really pushing it and think I can do even more! Looking forward to lifting heavier next week already.

So excited about how strong I’m feeling!

W3D4: LOWER // DEADLIFTS

Proud of myself for getting it done 💪🏼

W3D5: UPPER // SHOULDERS + ARMS + ABS

W3D6: ACTIVE RECOVERY DAY

W3D7: REST DAY

Great! Loved trying something different with this program

Kimi

W4D1: LOWER // SQUATS

W4D2: UPPER // CHEST + BACK

W4D3: REST DAY

PR on deadlift & HT! Was tired, but proud of pushing through!

This program is incredible!!  Hit a new PR :))

W4D4: LOWER // DEADLIFTS

SOOO good!! What an amazing program! I’m so glad to have done this and I learned so so much! I am so much stronger than I thought and I can’t wait to keep improving!

this was by far my fave workout britt. you slayed

Talor

this was hard!! but also I felt good!! it took exactly 90 mins

Allison

W4D5: UPPER // SHOULDERS + ARMS + ABS

Hard day at work but worth the rest from the gym

W4D6: ACTIVE RECOVERY DAY

Finished the program and start vacation now!

Went for a nice hike today to get moving!! Love being in the mountains

W4D7: REST DAY

Definitely enjoyed the week to recover but I am very excited for the next four 😁

W2D4: LOWER // DEADLIFTS

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