Name: Playbook - Liz Connors - W2 D1 - DEADLIFT
Uploaded: 2023-10-23T04:14:00.855Z
Duration: 65 min
Description: W2 D1 - DEADLIFT

Taking it up a notch!
Shoot for a small increase in weight from where you were last week in your deadlift - try out 5-10lbs more, & if it feels easy, add on a lil more!

• Start with feet about shoulder width apart. Screw feet into ground.
• Make sure barbell is dividing your foot in half - too far forward & the movement will be alllll outta whack.
• Keep knees soft, hinge at your hips and push your hips back as far as they can go.
• If your hands are not able to reach the bar at this point, bend your knees juuust slightly enough that you can grip the bar, but maintain vertical shins.
• Feel free to drop your butt a lil bit to “wedge in”.
• Take a deep belly breath & brace your core. Keeping your back relatively flat, push through your feet to stand up & drive your hips forward in one motion.
• Be sure not to shoot hips up first - everything should come up simultaneously.
• Hinge hips again & basically just go back down the way you came up, letting the plates fully touch the ground.

* You can sub in KB/DB/T-Bell deadlifts if the barbell isn’t your speed yet!

Barbell Conventional Deadlifts

• Start with barbell over mid/foot, feet outside of shoulder width apart (you can play around with placement) & toes slightly turned out.
• Hands placed inside of knees.
• Hinge at hips, “wedge in” by dropping your butt if need be.
• Big breath into your belly & brace, spine neutral, push through feet to stand up tall.
• Hinge at hips & push butt back to return to bottom.
• Be sure everything is moving as one solid unit - don’t let your hips shoot up first!
• 8-12 reps.

* 31X2 Tempo = 3 seconds to lower to ground, 1 second pause at bottom, explosive on way up, 2 second pause at top

* sub in with heavier kb/db if a barbell isn’t available/your vibe just yet!

Barbell Sumo Deadlift - 31X2 Tempo

• Start with KB on ground about a foot in front of you.
• Hinge at hips, sit butt back, grab KB & “hike” it back between your legs.
• Push feet through floor & powerfully drive hips  into extension to stand up, allowing the KB to swing freely - you should NOT be lifting with your arms.
• Hinge at hips & KB swing back between your legs again.
• 15-20 reps

* Practice makes perfect with these! You want to make sure you’re being very quick & powerful with these, or else it’ll feel super awkward!

Kettlebell Swing

SUPERSET 1

Seated Barbell Good Mornings + ISO Hold SL RDLs

• Sit on edge of bench, barbell resting on upper back, feet slightly outside of 90 degree knee angle, knees pushed out against glute band.
• Hinge at hips, push butt back, & lower chest/ribs down towards band.
• Push through feet (especially heels) to sit back up.

REPS: 10-12

* Modify by using db/kb!
* Glute band is optional but definitely recommended 🙃 place above knees!

Barbell Seated Good Mornings

• Hold DB on working side, being sure to keep it close to your leg the entire time.
• Hinge at hips, push butt back, & reach non-working leg back behind you - this will help you sit your hips back more.
• Take 3 seconds to lower down to the bottom of the movement.
• At the bottom, hold for 3 seconds, focusing on keeping tension in glutes/hamstrings.
• Powerfully push through planted foot to drive hips into extension & stand up straight.
• 8-12 reps each side.

* Modify with staggered RDL’s.

DB SL RDLs - 33X1 Tempo

SUPERSET 2

Reverse Hyperextensions & Abductor ISO Holds

• Set yourself up on reverse hyper machine - if you don’t have this, place yourself on a bench with your hips just hanging off the end with a glute band above your knees.
• Thinking of using glutes to lift your legs, lift legs up & squeeze glutes at top, holding for 2-3 seconds before slowly lowering back down.
• 8-12 reps

Reverse Hyperextensions - ISO Hold

• Lay on your side on GHD machine - check notes at bottom if you don’t have this available.
• Make sure your footing will hold you & you are focusing on using abductor (outer hip/side butt area) of top leg to keep yourself up!
• Squeeze this area & hold yourself in this position for 20 seconds, then switch sides.

* You can either use an abductor machine OR place a glute band around your ankles & hold if you don’t have a GHD available.

Abductor ISO Holds

SUPERSET 3

W2 D1 - DEADLIFT

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

Willow

W1 D3 - SQUAT/KNEE DOMINANT

W1 D4 - SHOULDERS, BACK, TRIS

Shelby

W1 D5 - HIP THRUST/GLUTE FOCUSED

Dead ☠️ Love this circuit. I have an injured shoulder, and this was easy to modify around it.

W2 D1 - DEADLIFT

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