Name: Playbook - ROSIE ELIASON WELLNESS - W6/D4 LOWER BODY - Deadlift Focus + Conditioning
Uploaded: 2022-10-27T18:27:17.498Z
Duration: 60 min
Description: W6/D4 LOWER BODY - Deadlift Focus + Conditioning

We're working on our Sumo Deadlifts today, some accessory work and a 21-15-9 conditioning circuit to wrap!

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Reverse lunge to step up

Dumbbell b-Stance RDL to Curtsy Lunge

Lower Combos

- Lay on the floor with your legs bent and band around knees
-Roll barbell between hip and pubic bones 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Knee Banded Barbell Glute Bridge

-place band above knees 
-anchor your self on a wall or rig
- raise leg to the side

Band Standing Hip Abduction

Barbell Bridges + Abductions

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

W6/D4 LOWER BODY - Deadlift Focus + Conditioning

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