Bench & Deadlift wk 4
Steamboat Strength and Conditioning – SSCPowerLifting
Warm-up (No Measure)
Lax Ball Rolling:
Feet
Hips
Traps
Pecs/collar bone
Dynamic:
Sock Walk- F/B, L/R
Knee hug to lunge
lateral lunge
figure 4 SL reach
Spider Man
Inch Worm
Fast Dynamic:
Side Shuffle
carioca
Skips: F/B, L/R
Baby Knees to High Knees
Scissor Run
Ankling
Hip Flow
A1: Bench Press (3×2)
3 Sets of 2 Reps working in 75-85% of 1RM
5s Pause @ chest
4min Rest between sets
A2: DB Row (3×2)
Arm Supported on Bench
3 sets of 2 reps: add weight if you can
Active Rest paired with Bench
5s Pause @ Chest & mid range
A3: TRX Roll Out (3 sets x 4 reps (5 breaths = 1 rep))
Elbow @ 90* & Maintain Neutral Spine
Deadlift
B1: Standing Glute Squeeze (3 sets x 2 reps (5s hold = 1 rep) )
Band at hips
B2: Deadlift (3sets x 2reps )
75-85% of 1RM
5s Pause just off ground
reset between reps- NO touch & go
4min rest