Week 1 - Student Summer Lifting Series

Day 1

Strength

Deadlift or Trap Bar Deadlift: Watch the video

CFHL trainer Kim demonstrates how to correctly perform the deadlift using a barbell. Use the Caption Settings and Change video control settings in the lower right corner to turn on accessibility features such as closed captioning and enhanced audio descriptions.

Find a Heavy 5 rep in 2-4 warm-up sets then 4x5. Heavy doesn’t mean going to failure. For this, heavy should mean you have 1 maybe 2 reps in reserve, meaning you could do 1 maybe 2 more reps with good form but not 3 more.

Accessory

Back Extensions 3x10: Watch the video

CFHL trainer Kim demonstrates how to correctly perform the back extensions exercise using a weight machine. Use the Caption Settings and Change video control settings in the lower right corner to turn on accessibility features such as closed captioning and enhanced audio descriptions.

DB Reverse Lunges 3x10 (each side): Watch the video

CFHL trainer Kim demonstrates how to correctly perform a reverse lunge using dumbbells. Use the Caption Settings and Change video control settings in the lower right corner to turn on accessibility features such as closed captioning and enhanced audio descriptions.

Day 2

5 Rounds:

10 Double Dumbbell Deadlifts (Heavy)
10 DB Thrusters (can use same or different DB’s as Deadlifts)
10 Box Step-ups or Box Jumps
10 Push-ups

Watch the video

CFHL trainer Kim demonstrates how to do the week 1 workout. Use the Caption Settings and Change video control settings in the lower right corner to turn on accessibility features such as closed captioning and enhanced audio descriptions.