ESC : 014 Strength + Superset Ladder
Warmup:
3 sets
30-second Couch Stretch
8 Single-Leg Romanian Deadlifts (each leg)
20 Underhanded Band Pull Aparts
Rest 1min
+
5 sets of 1 Knee Jump into 3 Bounding Broad Jumps
rest 1min
*focus on landing and take-off positions; don’t rush the movements.
Work:
5x Stiff Leg Deadlift (straight legs)
5x Snatch Grip Deadlift (wide grip)
5x Sumo Deadlift (grip inside of leg position)
*Starting at 95lbs for the set of 5, follow the rep structure below.
5, 4, 3, 2, 1, 1, 1, 1, 1
Flow:
Complete two rounds of 5x repetitions per movement with an empty bar only, paying attention to the differences in positioning and muscular engagement as you go.
The workout will start at 95lbs for 5x repetition of each movement; for each subsequent round, you will subtract one repetition per movement while adding weight to the bar. That rep scheme is 5, 4, 3, 2, 1, 1, 1, 1, 1. That’s nine sets when everything is said and done.
You will use the same weight for each movement. If you cannot complete a specific lift with the required weight/reps, remove that lift from the rotation and continue with the remaining ones.
Rest as needed between rounds, and rest minimally between movements. Be sure to set up and get into good positions before beginning each deadlift variant. Generally speaking, strength signaling starts at the set up, so learn to make a ritual of focus and engagement, placing your hands and feet in the same places each time.
