Week Four no deadlifts


Week four of this program I am following for deadlifts is all accessory work but I decided to keep squats around for compound lifting purposes — but it feels good taking a small break away from deadlifts to allow my body to recover faster and more efficiently. 

Warm up:

  • Body bar goodmorning: 4 x 25, 3 lbs
  • Hip circles: 4 x 25
  • Hip bridges: 4 x 25
  • Barbell back squat: 5 x 8-10, 135 lbs
  • Box squat: 5 x 6-8, 185 lbs
  • EZ bar goodmorning: 5 x 8-10, 40 lbs
  • Reverse hyperextensions 5 x 8-10, 25 lbs
  • Cable pull throughs: 5 x 8-10, 40 lbs
  • Seated leg curl 5 x 8-10, 
  • Kettlebell overhead lunges: 5 x 8-10, 8 kg
  • kettlebell swings: 5 x 8-10, 12 kg

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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