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
Mobility Day:
Try a Mobility Program or a Yoga Recovery Sequence.
Day 3
Warm up:
3 rounds
10 reverse hypers
10 banded good morningsDeadlift:
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
Mobility Day:
Try a Mobility Program or a Yoga Recovery Sequence.
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