Name: Playbook - Liz Connors - W5 D1 - DEADLIFT
Uploaded: 2023-12-27T19:26:53.220Z
Duration: 60 min
Description: W5 D1 - DEADLIFT

* Try for 5-10% heavier than last week (if math isn’t your forte, try 5ish 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

• 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

• Stand on one foot, slam ball up overhead, one knee up.
• Simultaneously hinge at hips, drive free foot back, & slam ball to ground.
• Maintain bottom position for a moment as you catch ball.
• Bring knee & ball back up & repeat.

REPS: 8-10 each side

* Modify by setting free foot down in between reps or using a staggered stance rather than true single leg!

Single Leg Hinging Ball Slams

SUPERSET 1

Jefferson Deadlifts + Seated Good Mornings

• Straddle the bar & be sure to keep both feet flat. You can play around a bit with foot positioning, width, etc to find what works best for you.
• Hinge at hips & grab bar with one hand in “front” of your body & one hand “behind” your body.
• Push feet through floor to stand up, ensuring knees don’t lock out before your hips reach full extension.
• Hinge at hips to lower back down.
• 8-12 reps. This shouldn’t be a unilateral movement - both sides should be working equally. If you want to switch up which leg is “in front” every set, or to see what feels best for you, go for it!

* Be sure to try this with lighter weight to get a good feel for it if it’s your first time doing these!

Jefferson Deadlift

• Sit on edge of bench, barbell resting on upper back, feet slightly outside of 90' knee angle. I suggest placing a glute band above your knees as a cue to keep your knees from caving inward.
• 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!

Barbell Seated Good Mornings

SUPERSET 2

• Set up as you would for a Bulgarian split squat - I usually have to keep a shorter distance between my front & back foot for these than I would for a BSS.
• Keeping spine relatively neutral, hinge at hips & push butt back & down, keeping weight close to front leg. Think about sinking your weight back into your glute.
• Push through front foot to stand back up.
• 8-12 reps/side.

* Modify with staggered stance RDLs

RFE RDLs

• Just a fun lil abductor finisher here!
• Glute band just above knees. Keep one foot planted.
• Other foot steps directly out to the side, back in, diagonally back, back in, then straight back, back in. All of these = 1 rep.
• You’ll feel this in the planted leg rather than the moving one.
• 8-10 reps each side.

Cha-Chas

SUPERSET 3

W5 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 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W3 D3 - SQUAT

W3 D4 - SHOULDERS, BACK, TRIS

W3 D5 - HIP THRUST

W3 D6 “PLAY” DAY - POWER PRODUCTION, PLYOMETRICS, & CORE

W4 D1- DEADLIFT

W4 D2 - CHEST, BACK, BIS

W4 D3 - SQUAT

W4 D4 - SHOULDERS, BACK, TRIS

W4 D5 - HIP THRUST

W4 D6 - CONDITIONING

W5 D2 - CHEST, BACK, BIS

W5 D3 - SQUAT

W5 D4 - SHOULDERS, BACK, TRIS

W5 D5 - HIP THRUST

W5 D6 - “PLAY” DAY

W6 D1 - DEADLIFT

W6 D2 - CHEST, BACK, BIS

W6 D3 - SQUAT

W6 D4 - SHOULDERS, BACK, TRIS

W6 D5 - HIP THRUST

W5 D1 - DEADLIFT

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