Name: Playbook - Nina Marie - W1/D5 DEADLIFTS
Uploaded: 2024-05-11T01:19:07.645Z
Duration: 60 min
Description: W1/D5 DEADLIFTS

Percentages on the deadlift:
1 sets of 8 reps @60%
1 sets of 6 reps @70%
1 sets of 4 reps @80%

If you do not know your 1 rep max, simply attempt to increase the weight as reps decrease.

Make notes as to how this weight feels for the following week.

Circuit 1:
Elevated Reverse Lunge
Band Hip Thrust
Hip Thrust Hold Abduction

Circuit 2:
BB Squat and Calf Raise
Single Leg Deadlift to Pistol Squat
Lying Hamstring Curl

Barbell Sumo Deadlift

You begin with the elevated reverse lunge. The reps are per side. 
Immediately into the banded hip thrust.
Followed immediately into the hip thrust hold band abduction.
Rest and repeat!

Dumbbell Elevated Reverse Lunge

Banded Barbell Hip Thrust

Hip Thrust Hold Abduction

Circuit 1

This circuit will require some balance. So start with just the bar for the barbell squat to calf raise. If that is too difficult, do it without a barbell and go bodyweight!
On the single leg deadlift to pistol squat: you can break it up. Just the deadlift followed by the pistol squat. Or if you struggle with the pistol squat, do a single leg box squat.
Followed by the lying hamstring curl

Barbell Squat to Calf Raise

Single Leg Deadlift to Pistol Squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Circuit 2

W1/D5 DEADLIFTS

W1/D1 SQUATS

W1/D2 BENCH: Push Pull

W1/D3 Leg Power & Conditioning

W1/D4 Upper Push/Pull

W2/D1 Squats & Core

W2/D2 Upper PULL

W2/D3 Conditioning

W2/D4 Upper PUSH

W2/D5 Deads & Core

W2/D6 Conditioning & Mobility **optional**

W3/D1 Squats & Core

W3/D2 Upper Push/Pull

W3/D3 Cardio Conditioning ***optional**

W3/D4 Upper Push/Pull

W3/D5 Deads & Core

W3/D6 Conditioning ***optional***

W4/D1 Squats & Core

W4/D2 Upper Push/Pull

W4/D3 Conditioning

W4/D4 UPPER PUSH/PULL

W4/D5 Deadlifts & Core

W4/D6 Cardio & Core

W5/D1 Squats & Core

W5/D2 Upper PULL

W5/D3 Conditioning

W5/D4 Upper PUSH

W5/D5 Deads & Core

W5/D6 Conditioning & Mobility **optional**

W6/D1 Squats & Core

W6/D2 Upper Push/Pull

W6/D3 Cardio Conditioning ***optional**

W6/D4 Upper Push/Pull

W6/D5 Deads & Core

W6/D6 Conditioning ***optional***

W1/D5 DEADLIFTS

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