Name: Playbook - Eric Hinman - W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning
Uploaded: 2022-12-12T13:33:37.166Z
Duration: 60 min
Description: W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Jared

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

Todd

Justin

Kelly

Carlos

Mitch

Simple and extremely potent, the rowing had me 🤢🤮

Chris

AMAZING!! Theses workouts are a lot fun! 👏🏼👏🏼

Joshua

Solid work. Second time through the programming and it feels great to compare them. Highly recommend going through this multiple times

Evan

Long and intense. Had to sub the rower for SDHP since I don't have a rowing machine. Loved the core emom.

Michelle

Carlos Bustamante

I enjoyed it, I added in some additional pull ups and I had a rope climbs

Tyler

Jacob Forrest

Daniel Tocco

Manu

Doesn’t disappoint.  Feeling pump and soreness I haven’t felt for awhile.  Cardio is getting better on just day 3

Brandon

Every work out gets better, endurance is getting better as well

Lindsay

Oskar

Great day 1! The rows smoked me. Stoked to see what Eric has in store! 💪🏼👊🏼

Mike

Sick workout !! Anyone who hasn’t tried this app needs to asap !!

Josh

Eric is a legend and makes his workouts attainable at all levels

Nick

John

3 rounds, building intensity with each round
15 calorie row, 12 stiff leg dumbbell deadlift (light weight), 10 box jumps (building in height)

- Work for time, distance, or calories
- Increase speed as comfortable

Dumbbell Deadlift

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Deadlift + Core Warmup

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Do your sets at around these percentages of your one rep max deadlift 
15 @ 45%
12 @ 50%
8 @ 55%
3 x 6 @ 70%

Conventional deadlift

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time


Build in height with each set, finishing the final 8 sets at a difficult height. Focus on explosive power.

- Work for time, distance, or calories
- Increase speed as comfortable

6 sets, row 20 calories as fast as possible. Rest 60 seconds after each set. The working time should be under one minute, if it’s not, scale the calories to what you can complete on one minute. You should be out of breath after each set, and your legs burning!

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Use a band to assist you. Keep these strict. We’re gonna work on building lulling strength a lot!

Assisted pull-ups

Every minute on the minute for 16 minutes:
Min 1) 30 second hollow hold
Min 2) 15 v ups
Min 3) 30 second side plank
Min 4) 30 second side plank

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

Side plank hold left

Side plank hold right

CORE EMOM

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

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