Workout of the day

Today we’re hitting the classic deadlift but adding a pyramid structure to keep it fresh. We’ll build up the weight, then bring it back down to build both strength and endurance.

The workout of the day consists of:

Pyramid Deadlift: 1-1-3-3-5-5-3-3-1-1

  • Start with one heavy single rep, then move to three heavy triples, and work your way up and down.

Scaling

  • Beginners: Use a lighter weight and aim for form. Instead of 1-1, do 2-2.
  • Intermediates: Use moderate weights and focus on technique, follow the rep scheme as given.
  • RX: Go as heavy as possible with good form.

No equipment

  • No barbell? Use a heavy bag or backpack filled with books or cans.
  • Do single-legged deadlifts if weights are too light (10 each side).

Warmup

  • 5-minute light jog or row
  • Dynamic stretches:
    • Leg swings (10 each leg)
    • Arm circles (10 each direction)
  • Glute bridges (20 reps)
  • Lightweight deadlifts (2 sets of 10 with empty bar)

Cooldown

  • Light jog or walk (5 minutes)
  • Hamstring stretch (30 sec each side)
  • Hip flexor stretch (30 sec each side)
  • Child’s pose (1 minute)
  • Spinal twist (30 sec each side)