Workout of the day

We’re hitting the deadlifts today with some added dynamics.

The workout of the day consists of:

• 5 Deadlifts: 210 lb / 95 kg
• 5 Deadlifts: 210 lb / 95 kg
• 3 Deficit Deadlifts (standing on a 2-4 inch platform): 232 lb / 105 kg
• 3 Deficit Deadlifts: 232 lb / 105 kg
• 1 Deadlift: 254 lb / 115 kg
• 1 Deadlift: 254 lb / 115 kg

Scaling

If you’re a beginner or intermediate:

• Scale weights down to 50-70% of max
• Use kettlebells or dumbbells if barbell lifting is intimidating

No equipment

For those without equipment:

• 5 sets of 10 Bodyweight Good Mornings
• 5 sets of 10 Single-Leg Romanian Deadlifts (each leg) with household items like water bottles or backpacks

Warmup

• 5 minutes of light cardio (jump rope or jogging)
• Dynamic stretches for hamstrings and lower back
• 2 sets of 10 empty bar deadlifts for form

Cooldown

• Child’s Pose: 1 minute
• Seated Forward Bend: 1 minute
• Hamstring Stretch: 1 minute each leg
• Lower Back Stretch: 1 minute