Makin' Monsters - DEADlift Program

Mobility Work

2-3 rounds while assessing for any tightness, areas of concern, and readiness. - The reason it says 2-3 round is you may need 2 or you may need 3, go on feel. - 6-8 reps per exercise with 5 second exhale. optional: banded post capsule stretch 5x5 breaths/side Get pumped up. Stay focused. Kill it.

Find some open space (stay away from cornfields...) Goals of Primer: - load hip/knee/ankle in gait cycle - load core into anti-lateral flexion and spine - elevate heart rate and fire up central nervous system 2-3 rounds x50-100 feet per exercise on 1) and 2) and x6 reps on 3). 1) Walking Lunge + Internal Rotation(IR): rotate sternum towards lead knee, come up quick but controlled 2) Suitcase Carry: grab a heavy KB and walk 50-100 ft and switch on the way back; DON'T let KB make your shoulder drop (keep them level like you're carrying glasses of water on each shoulder) 3) Loaded Box Squat Jumps: with a couple of LIGHT KBs, sit on the corner of a plyo box and focus on a FAST leg drive into the ground and then an even faster jump ***if too difficult, leave the KBs out and do bodyweight

Pause Deadlift

65, 70, 72.5 @ 5

KB/DB Goblet Squat

2 x 8

***THIS IS OPTIONAL, SKIP IF YOU FEEL SUPER FATIGUED FROM CLASS OR PRIOR SESSIONS*** TABATA x8 mins: - At the bottom of the screen, tap Timer > Tabata > 8 Rounds; 45 sec Work; 15 sec Rest - You will perform each exercise for the prescribed reps and must be completed in that 45 secs. - You will have 15 sec rest between. ***Exercise Order*** - Minute 1 (45 sec work :15 sec rest): x8-10 Right B Stance RDL - Minute 2 (45 sec work :15 sec rest): x15-20 Lunges - Minute 3 (45 sec work :15 sec rest): x8-10 Left B Stance RDL - Minute 2 (45 sec work :15 sec rest): x15-20 Lunges and so on for x8 mins (8 rounds) 1. B Stance RDL: DEADlift accessory - Goal: dynamic hip hinge and with staggered stance, lat engagement, core/pelvic stabilization x8-10 reps/side - shoot to finish in 30 seconds (use the timer located at the bottom and put EMOM x8 mins) 2. Drop Lunges: plyometric single leg work - Goal: start at Level 1 and progress when comfortable x15-20 reps/leg #babydeerlegs Get Pumped Up. Stay Focused. Kill It.

Mobility Work

2-3 rounds while assessing for any tightness, areas of concern, and readiness. - The reason it says 2-3 round is you may need 2 or you may need 3, go on feel. 1. Child's Pose x Thread Needle: - Goal: loosen up low back and work on t-spine x5-6 reps/direction with 5 second exhale. 2. 90/90 Hips: - Goal: loosen up hips and work on hip internal/external rotation x5-6 reps/leg with 5 second exhale. 3. Wall Assisted Hip Airplanes: - Goal: work no glute medius, hip internal/external rotation, and lateral hip stability on a fixed femur x6-8 reps/leg 4. Wall Assisted Hip Airplanes: - Goal: work no glute medius, hip internal/external rotation, and lateral hip stability on a fixed femur x6-8 reps/leg optional: couch stretch 5x5 breaths/side - SQUEEZE GLUTE OF BACK LEG! Get pumped up. Stay focused. Kill it.

Grab x2 light-medium bands. 1. Anchor x1 low and wrap around BB like shown in the video. - Don't allow BB to drift away/band to pull BB away by KEEPING LATS ENGAGED via SQUEEZING ORANGES UNDER ARMPITS. 2. Anchor the other high (around eye height) for pulldowns. 2-4 rounds x6-8 reps per exercise (how ever many rounds until you feel READY): 1. banded lat pulldown: imagine placing thumbs in pockets by engaging lats. 2. banded deadlift: work @low weights (less than your 1st set of 40-45%) 3. KB CMJ: x5 reps

BB Deadlift

5, 5, 5, MAX @ 65, 75, 85, 85 %

RFESS

2 x 12

***THIS IS OPTIONAL, SKIP IF YOU FEEL SUPER FATIGUED FROM CLASS OR PRIOR SESSIONS*** EMOM x8 mins: (every minute on the minute for 8 minutes) - You will perform each exercise for the prescribed reps and must be completed in that minute. - When the next minute starts, you will begin the next exercise and so on. - Your rest comes in if you finish early within the minute. ***exercise order*** - KB swings > R DB Row > L DB Row 1. KB Swing: - Goal: dynamic hip hinge and deceleration for hamstrings x20-25 reps ***beginner: 15-20 reps ***advanced: heavy 25 reps - shoot to finish in 30 seconds (use the timer located at the bottom and put EMOM x8 mins) 2. SA DB Row (single arm dumbbell row): - Goal: work on lat strength to assist with deadlift and reduce risk of low back pain x6-8 reps/arm - HEAVY but clean form! Get pumped up. Stay focused. Kill it.