Warmup

• Drop it down the floor, drop it down to the window, to the wall

Dynamic

• EMOM for 8 minutes (EMOM = Every Minute On the Minute)
  • 2 Jump Squats, 2 Explosive Deadlifts @ ~50%1RM
  • For jump squats, start from a full squat position and explode as high as possible on each jump. Pause after each rep for both exercises.

Volume (Rest periods should be 60-90 seconds b/t supersets)

• [Superset 1- Legs/Shoulders]  4 sets, 8-12 reps
  • Back Squat
    
  • Standing Barbell Military Press

• [Superset 2- Legs/Traps]  4 sets, 12-15 reps
  • Dumbbell Step-ups
    
  • Dumbbell Shrugs
    

• [Superset 3- Shoulders/Traps]  3 sets, 12-15 reps
  • Dumbbell Reverse Fly (on incline bench)
  • Dumbbell Farmer’s Walk (30 seconds/set)

• [Superset 4- Abs]  3 sets, 8-12 reps
  • Cable Crunch
  • Lying Leg Raise
  • Barbell Ab Rollers (can also be done with ab wheel if you have one)
  • Dumbbell Side Bends

Do you want to get big? Tryna get swole? Interested in becoming a beefcake? Look no further than this brand spankin’ new SHOULDALEGZTRAPZABZ workout to get the people goin’.

Motivation

• Today’s motivation is actually some very practical, useful advice from Kelly Starett. Apply these movement principles to your deadlift to optimize performance/ most efficiently create torque with your body.