Name: Playbook - Liz Connors - W3 D1 - DEADLIFT
Uploaded: 2023-11-06T23:58:03.225Z
Duration: 60 min
Description: W3 D1 - DEADLIFT

Week 3 - we’re getting stroooooong af!!

* Try for 10-15% heavier than last week (if math isn’t your forte, try 10ish lbs more to start & go from there)

• 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

Barbell Sumo Deadlifts + SL RDL Ball Slams

• Set up as you would for a normal deadlift but with feet at least shoulder width apart, if not a bit more, & toes slightly flared out. You can play around with the foot placement a bit. Be sure to keep knees in line with toes.
• Hinge at hips, push butt back, grab bar & keeping back flat, push through feet to stand up, & hinge at hips to lower back down.
• Shoot for 8-10 reps.

Barbell Sumo Deadlifts

• Start with one foot planted, ball high up over head, & bring one knee up.
• As you hinge at your hips & reach your “free” leg back, aggressively slam ball to ground. Keep back flat.
• Complete all reps on one side before switching.
• 10 reps each side.
* Modify with staggered stance.

SL RDL Ball Slams

SUPERSET 1

• Set up barbell in landmine situation. Whatever foot you’re starting with, hold bar with same hand & be sure that foot is closest to the bar.
• Keep back flat, hinge at hips, push butt back & reach free leg back behind you.
• Push through your planted foot to stand back up, driving free knee up quickly.
• 8-10 reps each side.

* Modify with staggered stance and/or db/kb.

Landmine SL RDLs

• Position barbell on back as if you were to do a squat - a “low bar” position might make sense here, but do whatever feels best for you.
• Hinge at your hips and push your butt back, essentially doing a good morning.
• From here, drop your butt down into a squat.
• Push through feet to bring hips back up, & then push through feet again to stand all the way back up.
• 8-12 reps

* Modify with regular barbell good mornings, seated barbell good mornings, or KB good mornings.

Barbell Kang Squat

SUPERSET 2

Cable 45 Degree Kickbacks + Reverse Hyperextensions

• Start hinged at hips so torso is almost parallel to ground. You can hold onto cable machine for support.
• Slightly turn toe outwards. Lead with heel & keeping knee soft, lift leg up behind you but slightly outward (hence 45 degree angle) until you feel a good squeeze in your glute.
• Focus on control on the way down.

REPS: 10-15 each side

* I don’t show it in this video, but if you begin with your working foot slightly forward from your planted foot, you may feel this a bit more!

Cable 45 Degree Kickbacks

• 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, pausing briefly before slowly lowering back down.
• 8-12 reps

Reverse Hyperextensions

SUPERSET 3

W3 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.

Kaleigh

That was crazy hard! I harr te to admit i didnt want to finish but i did lol

Ciera

W1 D6 - CONDITIONING/CORE

W2 D1 - DEADLIFT

W2 D2 - CHEST, BACK, BIS

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W3 D1 - DEADLIFT

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