Name: Playbook - Liz Connors - W4 D1- DEADLIFT
Uploaded: 2023-11-20T04:05:30.454Z
Duration: 60 min
Description: W4 D1- DEADLIFT

okay, we're getting into the second half of this program!! things are ramping up, but you're strong as helllll, so you got this. I promise.

* 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

Deficit Barbell Sumo Deadlifts + KB Swings

• Place two 45lb plates where your feet will be for your sumo deadlift - about 1.5x shoulder width, toes slightly flared out.
• Keep spine relatively neutral, chin in line with chest, core braced, & push through feet to stand up tall.
• 6-10 reps.

* Modify with heavy kb/db and/or remove deficit.

Deficit Barbell Sumo Deadlifts

• 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.
• 10-15 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 Swings

SUPERSET 1

Pause RDLs + Hip Resisted Staggered Good Mornings

• Begin standing tall, holding barbell, core braced, shoulders back & down.
• Hinge at hips & push butt back, thinking of all the tension sitting back into your glutes/hamstrings.
• Pause 3 seconds at the bottom.
• Push through feet to stand tall.
• 8-12 reps.

* Modify with dbs/kbs.

Barbell Pause RDLs

• Set up resistance band on back side of squat rack - I looped it around two j-hooks about hip height.
• Place barbell on shoulders & step forward so that there is a good amount of resistance on the band at the “top” of the movement.
• Stagger feet, brace core, hinge at hips & push butt back, keeping all weight in the front foot.
• Push through front foot to stand tall.
• 8-12 reps each side.

* Modify with db on back and/or leave out band.

Staggered Stance Hip Resisted Good Mornings

SUPERSET 2

Cable Kickbacks + Cable Abductions (I know 😩)

• 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

• Position yourself next to the cable machine with “non-working” foot planted, closer to the machine, & “working” foot slightly behind that, internally rotated.
• Maintain a slightly hinged position throughout the movement.
• Leading with your heel, drive your heel out to the side while also lifting slightly, maintaining that internally rotated toe, & CONTROL on the way back in.
• 10-15 reps each side.

* You can do these with a long elastic band attached to something stable OR with an elastic loop band around your ankles if you don’t have access to a cable machine 😊

Cable Hip Abductions

SUPERSET 3

W4 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.

W4 D1- DEADLIFT

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