Name: Playbook - Legal Weight - W1/D3 Deadlifts
Uploaded: 2024-04-27T01:18:39.705Z
Duration: 75 min
Description: W1/D3 Deadlifts

Menopause and its hormonal tribulations can SUCK IT. 

Did what I legit could.

Ange

Rebekah

Today our focus lift will be Deadlifts. Make sure to warm up properly before training. There are warm up drills in my "Stretch & Warm Up" program so I suggest taking a few exercises from there & spend about 5-10 minutes warming up.

Step up to the bar, feet hip width apart. Squat down & grab the bar with your hands outside of your legs. Pull shoulders back, keeping your lats engaged & core tight. Drive feet into the ground as you pull the bar from the ground. Stand all the way up, lock out & then slowly put the bar back down & repeat.

Barbell Conventional Deadlift

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Circuit 1

Place KBs outside of your ankles. Hinge at the hips with minimal knee flexion.

Dual Kettlebell Suitcase Deadlift

In a seated position, legs straight out in front of you OR in a V shape, grab a pair of dumbbells, clean them into a front rack, neutral grip position, press straight over head. Keep chest up and back straight.

Dumbbell Z press

Circuit 2

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Clean the DB into a front rack position. Bend your knees slightly as you drive the DB overhead.

Single Arm Dumbbell Push Press

Circuit 3

W1/D3 Deadlifts

The lower volume was super nice for my body but still whipped. Thanks!

Great lift ! I love the incorporation of some upper body mixed into this. Feels really well rounded!

W1/D1  Squats

W1/D2 Bench

Week one ✅ this was a great shoulder workout and love the incorporation of the step ups and lunges

W1/D4 Shoulders

W2/D1  Squats

Got my heaviest bench and incline since I stopped competing in NPC !

W2/D2 Bench

W2/D3 Deadlifts

Week 2 ☑️! Love the shoulder pump from this workout. Those Lat raise drop sets 😅

W2/D4 Shoulders

W3/D1  Squats

W3/D2 Bench

W3/D3 Deadlifts

Boulder shoulders over here 🙌🏼. Week 4 ✔️

W1/D3 Deadlifts

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