Name: Playbook - Liz Connors - W6 D1 - DEADLIFT
Uploaded: 2024-02-19T18:18:50.399Z
Duration: 60 min
Description: W6 D1 - DEADLIFT

Last week of the program!! Let’s friggin gooooo

We’re shooting for an all time PR here!!! Let’s gooooo!!! Go for a 5RM, but if you want to rest after that & see what your 1RM is, just for fun, feel free 🙃

• 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

Trap Bar Floating Deadlifts + Staggered SA KB Swings

* the idea with these is to get both the ROM of a conventional deadlift AND ALSO the time under tension of an RDL. Disgusting 🤮 but they do the damn job!!

• Begin standing tall on a 45lb bumper plate or something similar in height.
• *Ideally* hold trap bar by the lower set of handles to get most ROM.
• Hinge at hips, push butt back, & lower bar towards ground, stopping JUST before plates touch the ground. Shins should stay more or less vertical.
• HOLD at the bottom for 2-3 seconds.
• Push through feet to stand back up.
• 8-12 reps.

* Can modify with a regular barbell (not really a mod, will suck way more tbh) OR a HEAVY KB in each hand (makes more sense).

Trap Bar Floating Deadlifts

• Begin in staggered stance, kb on floor about 1-2 feet in front of you.
• Hinge at hips, grab kb with hand opposite of front foot, sit into it a bit, & hike KB back. PUSH through front foot to drive hips & knees into extension & stand up tall.
• 10-15 reps each side.

* Modify with regular KB swings or quick, constant tension staggered RDLS

Staggered Stance SA KB Swing

SUPERSET 1

• Feet should be about hip width apart. Barbell should be resting on upper back.
• Keeping core engaged, knees soft, hinge at hips & push butt back - try to get as close to torso parallel with ground as you can.
• Push through feet to stand back up.
• 8-12 reps.

* I find it helps to put a glute band above my knees to remind me to keep my feet screwed in & my knees from collapsing in!

* Can sub in seated/KB/DB good mornings

Barbell Good Morning

• 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.
• 8-12 reps each side.

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

Landmine SL RDLs

SUPERSET 2

• 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

• 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

SUPERSET 3

W6 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.

W6 D1 - DEADLIFT

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