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.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

The amount of bitching and mourning is definitely worth it haha

Jacob Robinson

W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

W2/D2 Chest, Arms, and Upper Body + Conditioning

Sauna was killer, ice bath + hop in the snow in PC was even better.

W2/D3 Optional - Recovery Contrasting Heat / Cold

Good way to loosen up.  Pretty stiff from the day before, feel great now.

W2/D4 Aerobic Cardio

Only managed 6 box over burpees in 30 secs, but that was destructive enough 😂 and assisted pull-ups...my nemesis...could barely do 5x 10 reps and that was it. Doing my best here 🥺

Great workout back after the holidays. Thanks Eric!

W2/D5 Shoulders + Pressing + Conditioning

Meant to hit 5 stars, good way to end the day

W2/D5 Optional - Recovery Infrared sauna session

Went to failure on the burpees and mountain climbed the rest

Daven

W2/D6 Legs + Core + Conditioning

W2/D7 Active Recovery Day

The ice bath; not my favourite. But hope it works.

Sean

W2/D7 Optional - Recovery - Ice Bath

Samuel

W3/D1 Squat Day + Aerobic Conditioning!

The emom was el brutal I took and extra minute total of rest threw it

Patrick Krauss

W3/D2 Chest, Arms, and Upper Body + Conditioning

Glenn Tanti Cuschieri

W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W3/D3 Optional - Recovery Contrasting Heat / Cold

W3/D4 Aerobic Cardio

Burpee pull ups...pull ups in general, I'll need to keep working hard to be able to do them someday 🥴 but hey, still fighting and loving the workouts!

W3/D5 Shoulders + Pressing - Strength + Conditioning

Great way to end the workouts and be ready for tomorrow.

W3/D5 Optional - Recovery Infrared sauna session

Alex

W3/D6 Legs + Core + Conditioning

W3/D7 Active Recovery Day

W3/D7 Optional - Recovery - Ice Bath

W4/D1 Squat Day + Aerobic Conditioning!

Merna

W4/D2 Chest, Arms, and Upper Body + Conditioning

Gym doesn’t have a sand bag but otherwise great!

Jeff martin

I never thought that kb swing and burpees combo would be this destructive 🙃 
And I love the deadlift + box jumps combos 👌

W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W4/D3 Optional - Recovery Contrasting Heat / Cold

W4/D4 Aerobic Cardio

The next shoulder workout isn’t very specific, I repeated this workout in place of the other one

W4/D5 Shoulders + Pressing - Strength + Conditioning

Matt

W4/D5 Optional - Recovery Infrared sauna session

W4/D6 Legs + Core + Conditioning

W4/D7 Active Recovery Day

W4/D7 Optional - Recovery - Ice Bath

Great workout, wall sits were a proper dusting!!

Second time going through this and it’s better than the first!

W5/D1 Squat Day + Row Aerobic Conditioning

W5/D2 Chest, Arms, and Upper Body + Conditioning

Jaime

Assault bike is for the understanding of how easy life can be once you finish EMOM

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

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