Exercise

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Deadlift

Prerequisites 3

Bodyweight Squats

Requires proficiency of 50%

Assisted Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Box Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Air Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Narrow Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Front Staggered Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Assisted One-Leg Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

One-Leg Box Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

One-Leg Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Glute Bridges

Requires proficiency of 50%

Glute Bridge🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Glute Bridge Hold🌐

4 sets of 15-30s holds
▼

One-Leg Glute Bridge🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

One-Leg Glute Bridge Hold🌐

4 sets of 15-30s holds (ea. side)
▼

Hip Thrusts

Requires proficiency of 50%

Hip Thrust Hold🌐

4 sets of 15-30s holds
▼

Hip Thrusts🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

One-Leg Hip Thrust Hold🌐

4 sets of 15-30s holds (ea. side)
▼

One-Leg Hip Thrusts🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Postrequisites 3

Stiff-Legged Deadlift

Requires proficiency of 75%

⚠ Stiff-Legged Deadlift🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Good Mornings

Requires proficiency of 50%

⚠ Good Mornings🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Romanian Deadlift

Requires proficiency of 50%

⚠ Romanian Deadlift🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

⚠ Split Stance Romanian Deadlift🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

⚠ One-Leg Romanian Deadlift🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.