20250904 - Deadlift and Posterior Chain Work

Training Session Focus: Heavy Pulls and posty overload.

Warm Up:
2 Rounds
10 Reverse Lunges
10 Good Mornings
10 Hip Airplanes (5/5)
12 KB Swings
:30s Dead Hang

Work:
1: Barbell Deadlift - 5x2@88-90%
2: Block Pulls (below knee) - 3x2@95%

Accessories:
1: Barbell Hip Thrust - 3x10
2: RDLs - 3x8
3: Weighted Back Extensions - 3x12
4: Banded Hamstring Curls - 3x15
5: Hanging Leg Raises - 3x12

Cool Down:
Couch Stretch - 1:00 per side
Seated Forward Fold - 1:00 per side
Foam Rolling Hamstrings & Glutes - 1:00 per area