Name: Playbook - ROSIE ELIASON WELLNESS - W5/D1 LOWER BODY - Deadlift Focus + Core
Uploaded: 2022-10-27T18:27:17.435Z
Duration: 60 min
Description: W5/D1 LOWER BODY - Deadlift Focus + Core

We are focusing on Conventional Barbell Deadlifts for our main lift today. We will move into some accessory leg/glute work and end with core.

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

Conventional deadlift

1 RDL + 1 Curtsy Lunge = 1 rep. Do 10 per leg.

Dumbbell b-Stance RDL to Curtsy Lunge

1 Sumo DL + 1 Sumo Squat = 1 rep. 

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension
-hinge at hips to move into a Sumo RDL

Dumbbell sumo deadlift to squat

Gluuuuuuutes

- Hold the dumbbell at chest height
- Come down pushing your hips back
- Come up a couple of inches and back down
- Focus on a slow controlled movement

Dumbbell 1.5 goblet squat

- Place band around your feet 
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk

1.5 Goblets + Band Walks

Complete 10 per side.
Start in a side plank from your toes and hands.
Ensure wrist stacked under shoulder. 
Drop bottom knee down to ground and lift back up.

Side Plank Knee Drop

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Lay on back with knees and arms up

Press one hand into same knee 

With other hand and foot, extend toward the ground, and back to starting position

Dead bug with Knee Press

Core Stabilizers

W5/D1 LOWER BODY - Deadlift Focus + Core

W1/D1 LOWER BODY Squat Focus + Core

W1/D2 UPPER BODY - Push + Conditioning

W1/D3 LOW INTENSITY/ ACTIVE RECOVERY DAY

W1/D4 LOWER BODY - Hip Thrust Focus + Core

W1/D5 UPPER BODY - Pull Focus + Conditioning

W2/D1 LOWER BODY - Deadlift Focus + Conditioning

W2/D2 UPPER BODY - Push Focus + Core

W2/D3 LOW INTENSTITY / ACTIVE RECOVERY DAY

W2/D4 LOWER BODY - Squat Focus + Conditioning

W2/D5 UPPER BODY - Pull Focus + Core

W3/D1 LOWER BODY - Hip Thrust Focus + Core

W3/D2 UPPER BODY - Push + Conditioning

W3/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W3/D4 LOWER BODY - Deadlift Focus + Core

W3/D5 UPPER BODY Pull + Conditioning

W4/D1 LOWER BODY - Squat Focus + Conditioning

W4/D2 UPPER BODY - Push Focus + Core

W4/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W4/D4 LOWER BODY - Hip Thrust Focus + Conditioning

W4/D5 UPPER BODY - PULL Focus + Core

W5/D2 UPPER BODY - Push + Conditioning

W5/D3 LOW INTENSITY/ACTIVE RECOVERY

W5/D4 LOWER BODY - Squat Focus + Core

W5/D5 UPPER BODY - Pull Focus + Conditioning

W6/D1 LOWER BODY - Hip Thrust Focus + Conditioning

W6/D2 UPPER BODY - Push Focus + Core

W6/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W6/D4 LOWER BODY - Deadlift Focus + Conditioning

W6/D5 UPPER BODY - Pull Focus + Core

W5/D1 LOWER BODY - Deadlift Focus + Core

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