Name: Playbook - Byron Fulkerth - Full Body/ Deadlift
Uploaded: 2023-01-14T19:56:50.375Z
Duration: 70 min
Description: Full Body/ Deadlift

This is a full Body workout with Deadlifts as your primary compound lift to push your intensity.

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- From a squatted position 
- Grab the sled by the bars or TRX and walk backward pulling the sled with you 
- Contract your shoulder blades, squeeze your lats and keep your elbows bent at 90° 
- Stay low and go slow

Sled pull

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Place the bar just above your mid foot
- Stack the back of your shoulder directly above the bar 
- Engage your lats
-Push your feet into the floor 
- Raise the bar up with neutral spine 
-Chest and hips raise up at the same rate 
-bringing bar to your knee 
-thrust your hips through 
- Reach full extension keeping your upper body tight

Conventional deadlift

With chest supported on a 45° bench
Use light dumbbells 
Retract your shoulders sweeping your lats back creating an A position palms to the floor
-Return to neutral with palms extending arms out to the side with 90° angle between torso and arms creating a T position 
-return to neutral and drive your thumbs to the ceiling, creating a Y position with your arms 

6 of each per set

Chest supported A’s T’s Y’s

- Holding a kettlebell in each hand 
-Clean KB into front rack position extend overhead
- Take a step forward into lunge position 
- Maintain parallel hips and Shoulders 
- Stand back up to the starting position alternate feet
10 reps each side

Kettlebell overhead walking lunge (double)

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