Warm Up
3 Min Cardio of choice
2 rounds
10 Knuckle Drag
10 Air Squat
10m Light Farmers carries
20 Band pull-aparts
Strength & Accessory
Hinge of Choice
To one Strong Set 6 Reps RIR2
Drop set 1 -10% 8 reps
Drop set 2 -5% (15% total) 10 reps
Accessory 3 rounds
12 Hip Extension
12 Staggered RDL
Conditioning
Week1
Bike / Row Intervals
5 rounds
2:00 @ hard but repeatable pace (RPE 7–8)
1:00 easy
Hex Bar Deadlift
• Easier on lower back and grip
• Strong carryover to general strength and athletic performance
• Great for building full-body power without stressing spinal loading as much
Conventional Deadlift
• Classic posterior chain builder: hamstrings, glutes, spinal erectors
• Teaches proper hip hinge mechanics under load
• Excellent for improving posterior chain strength and pulling power
Sumo Deadlift
• Wider stance reduces torso shear and leverages hip strength
• Focuses more on quads, adductors, and glutes while still loading the posterior chain
• Helpful for athletes with longer torsos or mobility restrictions