Name: Playbook - Eric Hinman - W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning
Uploaded: 2022-12-12T13:33:37.298Z
Duration: 75 min
Description: W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

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

Stuart

Jeff martin

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

Michelle

That ish was fire 🔥 added 3x10 RDL’s in too 💪🏼🤝🏼

Nick

Caleb

That burpee kettlebell ladder f*d me up!!! I enjoyed the mix of exercises on this one!

Mitch

Ryan

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 8 @ 67% - superset these working sets with box jumps - 15 box jumps after each set of 8. Shoot for a height that is challenging but you can do without resting in between reps

Conventional deadlift

Accumulate 5 minutes using a 100# bag men / 60# bag women

I like to do this in 1 min intervals with minimal rest. You can stand in place or walk with it.

Sandbag Bear Hug

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows

You’re going to do two rounds of this, resting 3 minutes in between rounds. 

Rep scheme is a descending ladder, alternating between the movements. 
10 of each, 9 of each, 8 of each, 7 of each down to 1. Rest 3 min and then repeat!

So it’ll be 10 kb swings, then 10 burpees, 9 kb swings, 9 burpees, back and forth down the 1 and 1. Try to go unbroken. 

Men use 53# or 70# if you’re more powerful

Women use 35#

This is meant to be anaerobic. Pick a weight you can go unbroken with. 

Rep scheme is a descending ladder
10 of each, 9 of each, 8 of each, down to 1. Rest 3 min and then repeat!

- 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

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Conditioning- KB Swings / Burpees

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

I use 60 or 70# for this. Pick a weight that you can do without setting the weight down

DB farmers walk

6 sets of cal sprint
Rest 1 min after each set

Ski erg

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

Justin

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

Jacob Forrest

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.

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

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