Wednesday 10 October 2012


A WARM UP FOR A DEADLIFT SESSION




SMR rumble roller - calves, tib, hamstrings, IT band, Quads, Glutes, Adductors, Lumbar Spine, Lats, Spinal Erectors
SMR Lacrosse Ball - Piriformis, Glutes, Traps, Front Delts, Pecs

Mobilisation - Knee Bends 1 x 20
  - Split Squats 1 x 6-8 reps per side
  - Cossack Squats 1 x 10 reps
  - Supermans 1 x 15 reps per side
  - Hip Circles 1 x 10forward + 10 backward
  - Mountain Climbers 1 x 20
  - Downward dog > Cobra 1 x 15

Activation   - Poliquin Step Ups 1 x 15 per side
  - Med Ball Hip Raises 1 x 20
  - Banded Good Mornings 1 X 25
Potentiation - Broad Jumps 10 reps
  - Kneeling Jump > Box Jump 5-6 reps

Following this remember to use compensatory acceleration on all of your lifts.  In other words, right from the get go and the warm up weights lift explosively and as fast and with as much force as possible.

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