Deadlift + Glute

Warm up, stretch, plate raises.

PLEASE WARM UP YOUR CONVENTION OR SUMMO DL APPROPRIATELY BEFORE GOING HEAVY - whichever one we have been practicing together! You can wear a back belt for any of the following- but please remember concepts to not load the low back!

[Also please know the difference between Romanian Deadlift and Straight Leg Deadlift].

Progressive load to find a 5-8 Rep Deadlift. *Move slow and controlled with proper form (think ham/glute - not low back). Remember your shoulders back and down w/ your lats engaging will help you transfer the load down and off the low back.

THEN Deadlift w/ above weight: 5x5.

Hex Bar Romanian Deadlift: Progressive load to find a hard 12 reps w/ good form. 4x12. (SLOW time under tension) *Hips go back first, stretch the hamstrings, THEN lower down. Hips press through to rise.

Bench Assisted Single Leg Straight Leg Deadlift: 5x6-8 (non-alternating sides = 10 total rounds). *DB will trace tight down standing leg. Other leg will be bent at 90 degree resting off end of bench. Load the standing leg by hip stretching back- then down as low as able (possibly will touch the ground if low back does not turn on), hip presses through to rise.

Barbell Glute Bridge: Progressive load to find a heavy 12-15reps.

THEN BB Glute Bridge: 4x12-15 at the above weight.

[The following will be limited ROM to keep good form: Pelvis perfectly square to ground during all reps and positions. Tuck to keep core engaged. No arch in low back! Neutral flat back, no side to side twisting in the obliques].

Body weight only-

Table Pose Straight Leg Raise: 1x100/side.

Table Pose Donkey Kick: 1x100/side.

Table Fire Hydrants (Like a dog peeing on a fire hydrant): 1x100/side.