Name: Playbook - Sarah Hryniewicz - W3/D3 Deadlifts
Uploaded: 2024-02-16T23:35:00.533Z
Duration: 60 min
Description: W3/D3 Deadlifts

I am loving this program! Challenging and fun, it makes me excited to go to the gym again!

Allyson Saxe

Today your core movement is your deadlift. Focus on challenging your weight and giving yourself the proper amount of rest between sets.

-feet about shoulder width apart 
-bend your knees and send your hips back behind you as you reach down to grab the bar just outside of your legs 
-engage your lats and tighten your core as you drive through your legs and send your hips through the top of the movement

Conventional deadlift

-rest barbell on your shoulders and chest, elbows high
-engage your core
-break at the hips and bend at the knees
-lower down staying heavy on you mid foot/heels
-drive back up to starting position

Barbell front squat

-position barbell on upper back
-one leg goes back and behind 
-keep core engaged and power back into standing position 
-repeat with the other side

Barbell Curtsy Lunges

-keep shoulders down and back, core stays engaged 
-one foot firmly planted on the ground and  keep a soft bend at your knee
-lower dumbbells to the ground as you send your hips back behind you
-power your hips through the top of the movement

Single Leg RDL

Sumo squat with pulse

W3/D3 Deadlifts

More fatigued than I expected.  Good well rounded leg day

Theresa

Amazing! Day 2 and I hit another pr after day 1

Heather

Good workout. I have a bad back so I think I pushed this workout a little too hard so I couldn’t complete it. I will adjust. If you have any tips let me know. Thanks.

Louisa

W1/D1 Squat

pakamon

MaLin

Baylie

W1/D2 Push

Sara

Can you put lbs instead of kgs too as an option? But Great workout !! Haha

Angeline Fehr

W1/D3 Deadlifts

Good! Skipped 2 bc of time but great workout. Did you workout at forge in Crystal lake? The background in one of your videos looks like it!

♥️🔥💪🏻 .. will definitely feel it tomorrow!

Victoria

I feel it in my back so much, i love it!! The one thing i couldn't do is the last workout - wide grip pull ups since i workout from home.

W1/D4 Pull

Apparently i have trouble with single leg hip thrusts 🤷‍♀️ overall i am dead. Killer workout!!

This workout killed my 🍑 🔥 I loved it! Thank you 😊

Mayra

Some of those I haven’t done 
So took me some time this morning. I liked pushing myself through some new movements tho!

Courtney

W1/D5 Glute focus

W2/D1 Squat

I really liked this upper body workout! Felt good!

Why? Like why are alternating DB Shoulder press so much harder? 😅🤣

Anna

W2/D2 Push

So fun… yet painful😆 just wasn’t sure how many reps/sets of the single leg glute bridge.

Selene N

I loved this workout! Do you have any tips of what to do with the side lunges? I felt like I was going deep enough or working what I’m supposed to be working

W2/D3 Deadlifts

I like how i feel the workout but it's not too excessive 😊

I didn’t want to go today bc Mother Nature but I did it and I still feel like garbage but I don’t regret it

Maddie Schneider

W2/D4 Pull

This is the best workout to end the week 😤

W3/D3 Deadlifts

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