Upper East Side

Want to deadlift more? Activate those glutes! Bridges, birddogs, supermans, clamshells, etc. Remember – each warm up has specific exercises chosen to activate and prime the most important muscles for that day’s lift. Don’t shortchange yourself by doing the warm up halfway or skipping it altogether.

Warm Up

3 rounds:
5/5 single-leg deadlifts
10 supermans
10 glute bridges

Then, :45 pigeon stretch/side

Strength

Deadlift
65%x5
70%x5
75%x5
80%, 2×3

Conditioning

4 rounds for max reps
1 minute of single-arm DB hang clean & jerks (50/35)
1 minute of strict pull ups
1 minute of DB step overs (50/35)*

Rest 1 minute between rounds

*One dumbbell