Name: Playbook - Eric Hinman - W7/D3 Deadlift, Mid-line, Core, Legs, and Conditioning
Uploaded: 2022-12-12T13:33:37.415Z
Duration: 75 min
Description: W7/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Glenn Tanti Cuschieri

Stuart

Josh

3 rounds
15 cal row
10 DB Deadlift (use a light weight)
30 sec hollow hold

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

Dumbbell Deadlift

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

Hollow body hold

Deadlift + Core Warmup: Row, DB Deadlift, Hollow Hold

- 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

15 @ 45%
10 @ 50%
8 @ 55%
6 @ 60%
1 x 20 @ 65%

Conventional deadlift

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

4 rounds for time, 
12 deadlift 135 / 95, 20 box jumps, 10 box step ups (20”) 35# / 20#

- 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

- 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

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

4 rounds for time, deadlift, box jumps, step ups

Sandbag Bear Hug

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

W7/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.

W7/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Community

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