Name: Playbook - Patty Pittman - Deadlift & Pull
Uploaded: 2023-01-23T12:02:51.433Z
Duration: 20 min
Description: Deadlift & Pull

This was perfect for a day when I just needed to get something in.

Kari

Sabine

This workout is designed to give you a solid lifting session in 20 min. The key is to keep it simple. Get it done. Get on with your day. If you are pairing this with running, do this AFTER your runs. 

*Note: You can use dumbbells and/or a bar for this workout. But the bar is not needed.

Do the exercises back to back, pushing yourself safely on the weights. Take a 30 second break in between round. Then move on quickly to the next circuit.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to mid shins and repeat

Dumbbell hang clean and press

Circuit A

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes close to the floor and press back up to starting

Barbell hip thrusts (OR Dumbbells)

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Circuit B

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Hinge forward at your hips 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Rear delt fly

Circuit C

Deadlift & Pull

This may have been a short workout but it made me sooo sore in the best way! Loved it!

Jessi

This workout kicked my ass in a good way. Perfect amount of time and workout for 20 min. Loved it Patty!

Deadlift & Pull

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