Name: Playbook - Nina Marie - W1/D5 EXPRESS Deadlift
Uploaded: 2024-05-11T01:19:07.885Z
Duration: 35 min
Description: W1/D5 EXPRESS Deadlift

Deadlifts

Tabata Circuit 
    elevated reverse lunge left
    elevated reverse lunge right
    hip thrust

35:15 superset
    squat to calf raise
    hamstring curl

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

You will set a timer for 20 seconds of work, 10 seconds of rest for 9 rounds.
round one is 20 seconds of elevated reverse lunges on the right
round two is 20 seconds of elevated reverse lunges on the left
round three is 20 seconds of hip thrusts

Dumbbell Elevated Reverse Lunge

Dumbbell Hip Thrust

Tabata Circuit 1

this circuit will have a longer work time, but a little longer rest period.
set a timer for 35 seconds of work, 15 seconds of rest for 8 rounds
round one is 35 seconds of barbell squat to calf raise. you can do this with just dumbbells by your side OR bodyweight if you prefer.
round two is 35 seconds of hamstring curls. you can sub this by using a resistance band or placing a dumbbell between your feet as you lie on your stomach.

Barbell Squat to Calf Raise

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

Lying hamstring leg curls

W1/D5 EXPRESS Deadlift

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