Name: Playbook - Fitness Within - *(DEADLIFTS)/HAMSTRINGS/GLUTES/ABDUCTORS
Uploaded: 2021-09-09T18:34:09.484Z
Duration: 75 min
Description: *(DEADLIFTS)/HAMSTRINGS/GLUTES/ABDUCTORS

Follow the week you are on in the powerlifting split. If you don’t know where to access it, click on learn more under strength within. Then click on training split and you’ll find the 17 week powerlifting program. You first must know your 1rm. If you don’t then test that for your squat, bench and deadlift then begin on week 1: 70% for 5x5.

*(Deadlift) ℹ️

Eccentric Hip Bridges ℹ️

Eccentric Rack Pulls (Below the knees) ℹ

Single Leg Hip Bridge Hold ℹ️

Superset

Tempo: (3:0:1:1) 
Use a leg curl machine if you have it.

Single Leg Curl ℹ️

Ad a 1 second pause at the bottom of each rep.

Single Leg RDL ℹ️

If you have an abduction machine you can also use that. 
10 reps, then 10 second hold, followed by another 10 reps

Cable Abduction ℹ️

*(DEADLIFTS)/HAMSTRINGS/GLUTES/ABDUCTORS

CIRCUIT METCON {FREE}

Kept it light I’m getting back into the grind after a 1 month break for elbow pain. 

No pain throughout the workout but did feel a little bit of popping as I was doing the cable tricep extensions I think I was just over extending the tricep on the way up 🤷🏻‍♂️

*(DEADLIFTS)/HAMSTRINGS/GLUTES/ABDUCTORS

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