Name: Playbook - Eric Hinman - W9/D3 Deadlift, Mid-line, Core, Legs, and Conditioning
Uploaded: 2022-12-12T13:33:37.456Z
Duration: 75 min
Description: W9/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

It’s been a good 9wks spent with Eric! 💪🏼👊🏼

Mike

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%
4 x 8 @ 67%

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

45-50% of your 1 rep max deadlift

Romanian deadlifts

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

1 arm dumbbell row

Accumulate 5 minutes. These can be done in 1 min increments

Plank

3 Rounds for time: 30kb swings 53# / 35#, 30 v ups, 100 double unders

- 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

- 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

- Jump rope with rope passing under your feet twice with each jump

Double unders

3 Rounds for time: 30kb swings, 30 v ups, 100 double unders

W9/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.

W9/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Community

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