Deadlift + Ski Machine + Swings
Heavy pulls, then a short two-move piece. Builds strong glutes, hamstrings, and a sharper hip snap.
- min
- 55
- blocks
- 4
Strength sets feel heavy but clean. Rest until your breath settles and you can speak in full sentences; the two-move piece is brief and sharp, breathing hard but still able to say a short sentence during a quick pause.
warmup
2 sets
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 60 s | 90 s | 2 min |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Bird Dog | 20 reps | 24 reps | 30 reps |
| Kettlebell Deadlift | 10 reps @ Light, focus on hinge pattern | 12 reps @ Light, smooth tempo | 15 reps @ Light, crisp mechanics |
Easy rope to wake up ankles and calves. In every prep rep, push hips back and keep your torso braced so you feel the back of your thighs work.
strength
5 sets, 2 min 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Deadlift | 5 reps @ 55-65% 1RM, perfect form | 4 reps @ 70-80% 1RM | 3 reps @ 80-88% 1RM, no grinders |
Set midfoot under the bar, brace hard, and keep the bar close to your legs. Stop the set if your back wants to round; rest until your breath is calm before the next one.
conditioning
5 sets, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 8 cal | 12 cal | 16 cal |
| Russian Kettlebell Swing | 12 reps @ 12 kg | 15 reps @ 16 kg | 18 reps @ 24 kg |
On the ski machine, use smooth, steady pulls you could hold for two more minutes. Swings go to eye level with a sharp hip snap; stop before your grip slips.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 7 min | 10 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 3 min | 4 min |
Walk easy until you can breathe through your nose. Estira hamstrings and the front of the hip with long exhales; use the roller leve on calves and back of legs.
2026-09-19