I want to get back to this great workout I had offered to me a few years ago. But I have since read so many articles that you shouldn’t do deadlifts with squats, no deadlifts twice a week,etc. that I wanted some feedback on if you think it is safe to do. I don’t know if RDL’s twice a week is ok,etc. Thanks
cable pull-throughs 4 x 12 with a 2 second hold and squeeze of the abs and glutes at rep lockout
goblet squats 4 x 6 with a 2 second pause in the bottom – use Dan John as a guide on technique
during rest interval: sideways monster walks x 6 per side
Weighted Hip thrusts 4 x 10 --heavy as possible with a hold at top and squeeze of abs/glutes
Stationary Reverse lunges with dumbbells 4 x 8 per leg – focus on outside of hip firing hard (same part that should be burning in monster walks.)
during rest interval: Roman chair leg raises x 8 with squeeze at top–AVOID hip flexors working. If you can’t feel your abs and you only feel hip flexors, or mostly, use a different exercise
dumbbell romanian deadlift 4 x 10 heavy, focusing on glute squeeze
dumbbell step-ups 4 x 8 per leg heavy – focus on pulling yourself UP with your heel, not pushing off with your ground foot. Again glute squeeze and outside of hip focus.
during rest interval: stir the pot ab exercise
Last exercise of the day would be back extensions with glute squeeze for 3 x 12-15.