Name: Playbook - Eric Hinman - W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning
Uploaded: 2022-12-12T13:33:37.213Z
Duration: 75 min
Description: W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Danny

Katie

Justin

Thomas

Stuart

Joshua

Michelle

Taylor

Jacob Forrest

Manu

Great whole body workout, 1st time doing both types of deadlifts back to back.  Ab workout hurts.

3 more months and gonna do this with ease. Truly prepared for zombie apocalypse 😂😂😂 love that comment

ARIJUS

Brandon

This feels like training for A zombie Apocalypse!!!

Lindsay

Matt Aiello

Didn’t have kettle bells so switched that out for back extensions

Antony

Completed with the man himself! #hijackedbyhinman

Stuart Crowell

Dominik

Perfect rep & set ratio after some low intensity vacation workouts (and high intensity eating 😂) on vacation. Cut the rowing to 10 cal (1 min work) with 30” rest since I can’t get anywhere close to 20 cal/minute. Still #hardAF 
Great stuff!

John

Trevor bodine

Nick

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%
4 x 10 @ 60%

Conventional deadlift

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

100 for time using a 53# KB (men) / 35# women

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- 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!

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

W2/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

Jared

Vasco Biscoito

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

Todd

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

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

Unreal.

George

Evan

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

Tyler

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

W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

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