Name: Playbook - Brittany Lupton - W4D4: LOWER // DEADLIFTS
Uploaded: 2024-04-01T16:30:56.579Z
Duration: 45 min
Description: W4D4: LOWER // DEADLIFTS

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

Salome

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

Hannah

Annie Morelli

I hit 2 different prs!! letssss gooo!! this program has been amazing!!

Marissa

I hit 2 pr’s!! and i’m feeling so strong!!

Allison

Hit 135lbs in deadlifts. I started deadlifting at the beginning of this program. I had never done it before and I’m very proud with how quickly I was able to get here

Blair

Sierra

Erika

Taylor

Shae

Alicia

Officially part of the 200 club for dead’s!!! I’m sooo proud of myself for hitting 200 in these 4 weeks

Jillian

Hit another PR on deadlift! 🎉🎉 let’s gooooo making progress!

Kaitlyn

Kirsten

Liana

Hit my 4 week goal!!! I was so nervous, but it was surprisingly kinda easy 🙈🤩

Erin Cecil

Hamilton

WEEK 4 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

W4D4: 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!

Morgan

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

Strength Program Overview

Annette Pineiro

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!

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

Jessica

W2D4: LOWER // DEADLIFTS

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

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!

Sammie

W3D4: LOWER // DEADLIFTS

Proud of myself for getting it done 💪🏼

Annika

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

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

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

Nicole

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

W4D4: LOWER // DEADLIFTS

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