20250821 - Deadlift Strength & Posterior Chain Work

Training Session Focus: Heavy hinge strength work and some accessory posterior load movements.

Warm Up:
2 Rounds
10 Hip Airplanes
10 Good Mornings
:30s Dead Hang
10 Reverse Lunges
10 KB Swings

Work:
1: Barbell Deadlift - 5x4@82%
2: Deficit Deadlift (1-2”) - 3x3@75%

Accessory Work:
1: Barbell Hip Thrust - 4x12
2: Hanging Leg Raises - 3x15
3: Heavy Farmers Carries - 3x50m
4: Weighted Back Extensions - 3x15
5: Banded Hamstring Curls - 3x15

Cool Down:
Couch Stretch - 1:00 per side
Seated Toe Touch - 1:00
Box Breathing - 3:00