Week 1

Day 1

  • Warm up:
    3 rounds
    10 good mornings (empty bar or light weight)
    10 bent over rows (empty bar or light weight)

    Deadlift:
    5 reps @ 65%
    5 reps @ 70%
    3 reps @ 75%
    1 rep @ 80%

    Core:
    3 rounds
    45 second plank holds

Day 2

Day 3

  • Warm up:
    3 rounds
    10 reverse hypers
    10 banded good mornings

    Deadlift:
    12 reps @ 50%
    10 reps @ 55%
    8 reps @ 60%
    6 reps @ 65%
    4 reps @ 70%

    Core:
    3 rounds
    10 Dragonflies (slow descent with feet)

Day 4

Day 5

  • Warm up:
    3 rounds
    10 Back Extensions
    10 Single Leg RDL w/ light weight (5 each leg)

    Rack Pulls / Deadlift from blocks or plates:
    3 reps @ 75%
    2 reps @ 80%
    1 rep @ 85%
    1 rep @ 87%

    Core:
    3 rounds AB rollouts
    (can use barbell instead of ab wheel)
    Demo Video