Turkey Burner Workout: THE DEADLIFT
If you’re following along with the Improve Your Quality of LIFT series AND you live in the USA, then we just had a FABULOUS pre-workout meal yesterday. I hope you enjoyed the heck out of your Thanksgiving and made MANY memories for years to come.
Let’s make another memory with this AWESOME workout, taken straight from my strength training logs:
Warm Up:
As always, please take some time to properly warm up. IF you are well versed in your form and are planning to go HEAVY, please watch the vid below for tips on your mobility work:
Weight Selection:
Weight selection is KEY here, so I have just a few suggestions to make the MOST out of your workout today.
- Don’t discount your rack pulls. These will help you determine your weight based on your strength in the second phase of the deadlift.
- If you do choose to transition to OTF deads for your 5 heavy sets, make sure you incorporate 1-2 warm up sets to determine your working weight. I usually do 60-75% of my training max to determine my load for that day.
- Also, make sure you revisit your biofeedback testing to make sure you stay safe and mobile during your strength training.
After the DEAD:
You can choose to do the following movements in a straight set OR in a super set fashion. So, all of your single leg work will be done in one large block. I do recommend the Bridge/Hip Thrust be performed as a straight set. THIS movement is where all those CARBS will be funneled to, so take your time on form and SQUEEZE THOSE GLUTES.
Below are the different variations for a GLUTE BRIDGE vs. HIP THRUST:
The Cool Down:
Deadlifts can take a toll on the central nervous system, especially if your are lifting HEAVY. So, I suggest a little disengagement prior to your stretch.
Disengagement is simply the act of disengaging from a specific activity. Some people go for a slow walk or bike ride, others take a more passive approach. On deadlift day, I like to take 2-5 minutes post workout to rest on the floor with my legs elevated on a step. After that, I will typically do a light foam roll and then stretch everything out.
Disengagement simply allows your body to return back to its normal settings after a strenuous activity.
Next Steps:
You know I am extremely passionate about 2 things when it comes to your fitness:
FORM
Programming
With that in mind, I now have an available APP that will help you with both.
The 90 Day Transformation Program will take you from beginner to strong intermediate lifter while increasing your lean muscle mass and decreasing body fat. in just 90 days you will change the entire shape of your body AND greatly increase your confidence.
One on One training is also provided through the app, for a far more personally tailored experience to meet your needs.
I hope you are enjoying this series and learning the ins and outs of lifting.
As always, have a healthy and happy day,
Michelle
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