Warm Up
About 5 minutes. Do each once:
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
Conditioning
1) Easy bike — 8 to 12 minutes. Easy effort.
How: No sprints. Skip it if the main lifts felt heavy.
How: No sprints. Skip it if the main lifts felt heavy.
Strength
1) Sumo Deadlift — 1 set of 5 reps. Easy effort. Rest about 3 minutes.
How: Wide stance, toes turned out a bit. Grip the bar inside your knees, chest up, push the floor away and stand tall. Set the bar down fully before the next rep.
Form cue: Knees track over your toes and the bar stays close to your legs.
2) Bulgarian Split Squat — 2 sets of 8 reps each leg. Easy effort. Rest about 1.5 minutes.
How: Back foot on a bench behind you, dumbbells in hands. Lower until your front thigh is parallel, then stand.
Form cue: Front knee tracks over the toes.
How: Wide stance, toes turned out a bit. Grip the bar inside your knees, chest up, push the floor away and stand tall. Set the bar down fully before the next rep.
Form cue: Knees track over your toes and the bar stays close to your legs.
2) Bulgarian Split Squat — 2 sets of 8 reps each leg. Easy effort. Rest about 1.5 minutes.
How: Back foot on a bench behind you, dumbbells in hands. Lower until your front thigh is parallel, then stand.
Form cue: Front knee tracks over the toes.
Skill
Today's focus: set the bar down fully every deadlift rep and keep your chest up. Main lift: Sumo Deadlift.
Cool Down
1) Kneeling Hip-Flexor Stretch — 30 seconds each side. Easy effort.
How: Kneel on one knee, push your hips forward gently.
2) Bar Hang — 20 to 30 seconds. Easy effort.
How: Hang from a bar with relaxed shoulders for the time listed.
How: Kneel on one knee, push your hips forward gently.
2) Bar Hang — 20 to 30 seconds. Easy effort.
How: Hang from a bar with relaxed shoulders for the time listed.
Notes
Today: Legs (deadlift focus). About 32 minutes.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Deload week: same exercises as last week, fewer sets, easy effort. The goal is to feel fresh by Monday.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Deload week: same exercises as last week, fewer sets, easy effort. The goal is to feel fresh by Monday.