WEEK 6 | DAY 1 LOWER BODY 20240127

"Where determination meets the bar, and unity powers every lift."

Week 6, Day 1 - Deadlift Powerhouse:

1. Deadlift - Work Up to a Heavy 1 Rep:

• Warm up thoroughly and progressively work up to a heavy 1-rep max. Embrace the challenge and focus on form. STOP if you feel unsure. There's always the next cycle.

2. Auxiliary Lifts:

• Front Squat - 4 sets x 6-8 reps: Strengthen your quads and core with front squats. Keep an upright torso and maintain stability throughout the movement.

• Back Extension or Reverse Hyper - 3 sets x 10-12 reps: Target your lower back with back extensions or reverse hypers. Choose the variation for your equipment availability.

• Banded Hamstring Curl - 3 sets x 30 reps: Isolate and activate your hamstrings with banded hamstring curls. Focus on a full range of motion and controlled contractions.

3. Finisher:

• Banded Russian Twist - 3 sets x 10 reps: Ignite your core with banded Russian twists. Use a resistance band for an added challenge as you twist from side to side.

• Banded Mountain Climber - 3 sets x 10 reps: Elevate your heart rate and engage your core with banded mountain climbers. Keep a steady pace for maximum effectiveness.

This Week 6 deadlift-focused workout is designed to test your limits and build strength. Adjust weights as needed, maintain proper form, and embrace the journey. Let the iron be your constant companion as we conquer another week together!

Share your progress by tagging @sisters_of_iron on Instagram or using the hashtag #SistersOfIron. Let's inspire and motivate each other on this empowering journey!"

xoxo
Susie