22. September 2026

Woche 2 – Deadlift (Technik) + Spoto Press

Allgemeines Warm-up

2 Min Conditioning Gerät

10 Glute Bridges

10 Good Mornings

8 World’s Greatest Stretch

10 Band Pull-Aparts

Spezifisches Warm-up Deadlift

• 10      Stiff Leg Deadlift

• 10      Deadlift

Spezifisches Warm-up Bench (Secondary)

5 Spoto Press

5 Bench Press @ 50X0

5 Bench Press

Strength

• 4×10 Deadlift @ 65% (RPE 6–7)

• 3×8 Spoto Press @ 60%

Accessory

• Romanian Deadlift 3×10 @ RPE 7

• Pull Ups 3×8 @ RPE 7

• Hip Thrust 3×12 @ RPE 7

• Hanging Leg Raises 3×12

Cool Down (Optional)

• Hamstrings

• Glutes