Name: Playbook - Eric Hinman - W5/D3 Deadlift, Mid-line, Core, Legs, and Conditioning
Uploaded: 2022-12-12T13:33:37.339Z
Duration: 75 min
Description: W5/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Jaime

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

ARIJUS

Everytime I see the assault bike on these workouts I question my life decisions

Caleb

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%
8 @ 55%
2 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.

- 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

16 minute EMOM
Min 1) 15 cal bike (men), 10 cal bike women
Min 2) 6 deadlift at 55%

Fan bike

- 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

Deadlift sets should be done at ~55% of your max

16 min EMOM Fan Bike Intervals + Deadlift

10 minute EMOM
12 cal sprint every minute / 9 cal women

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

W5/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.

W5/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

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