Single Leg Deadlift Challenge
or
Deadlifts for 28 days (recommended for Beginners)
Directions: Choose a safe weight to begin your challenge with. Suggested reps indicated are for EACH SIDE** ONLY if performing Single Leg Deadlifts.
Example: Day 1: 5 reps for 2 sets. Day 2: 5 reps per leg for 3 sets. Add weight each week if you�re ready.
LADDER DAYS: Perform the suggested reps per side. Example 5 reps per side. Then 4 reps per side, then 3 reps etc... Take as much rest as needed or incorporate this ladder within your current training program. You may also use a heavier bell on a the LOWER rep ladder area IF you feel you've earned it and had enough rest in between. On the final ladder GRADUATION DAY, if your form is perfect and you're feeling strong, use a heavier bell as you go DOWN the ladder.
LADDER DAYS: Perform the suggested reps per side. Example 5 reps per side. Then 4 reps per side, then 3 reps etc... Take as much rest as needed or incorporate this ladder within your current training program. You may also use a heavier bell on a the LOWER rep ladder area IF you feel you've earned it and had enough rest in between. On the final ladder GRADUATION DAY, if your form is perfect and you're feeling strong, use a heavier bell as you go DOWN the ladder.
Safety: Break the reps up in to multiple sets to feel fresh. Never go to failure!
YES! THERE WILL BE A WINNER FOR UP TO $500 OF LAUREN BROOKS'S PRODUCTS JUST LIKE THE SQUAT CHALLENGE. CHECK OUT THE 21 day SQUAT CHALLENGE and see all of the testimonials
I'm also doing a HUGE GIVEAWAY for one of the lucky participants in the deadlift challenge. In order for us to know you're participating and see you actively doing the challenge here are ways to WIN!
1. Share and tag your friends to Challenge them to get them involved.
2. Hashtag #deadliftsfor28days and #laurenbrooksfitness so we can find you .
3. Tell us when you do your single leg deadlifts or deadlifts on Facebook, twitter, instagram, or pinterest. Tag and hashtag so we can find you! Check out our Facebook challenge post for the easy way to participate.
Week 1 - starting weight
Day 1: 10
Day 2: 15
Day 3: Rest
Day 4: 20
Day 5: 25
Day 6: Ladder day 5/4/3/2
Day 7: Rest
Week 2 - add weight
Day 8: 10
Day 9: 15
Day 10: Rest
Day 11: 20
Day 12: 25
Day 13 Ladder day 5/4/3/2
Day 14: Rest
Week 3 - add weight
Day 15: 10
Day 16: 15
Day 17: Rest
Day 18: 20
Day 19: 25
Day 20: Ladder Day 5/4/3/2
Day 21: Rest
Week 4 - add weight
Day 22: 10
Day 23 15
Day 24 Rest
Day 25 20
Day 26 25
Day 27: Rest
Day 28: Graduation Ladder 4/3/2 - test your strength - Use heavier bells as you lower your reps!!!
YES! THERE WILL BE A WINNER FOR UP TO $500 OF LAUREN BROOKS'S PRODUCTS JUST LIKE THE SQUAT CHALLENGE. CHECK OUT THE 21 day SQUAT CHALLENGE and see all of the testimonials
I'm also doing a HUGE GIVEAWAY for one of the lucky participants in the deadlift challenge. In order for us to know you're participating and see you actively doing the challenge here are ways to WIN!
Winner of the challenge will get $500 worth of Lauren Brooks fitness products and programs!!!! Who's in???
1. Share and tag your friends to Challenge them to get them involved.
2. Hashtag #deadliftsfor28days and #laurenbrooksfitness so we can find you .
3. Tell us when you do your single leg deadlifts or deadlifts on Facebook, twitter, instagram, or pinterest. Tag and hashtag so we can find you! Check out our Facebook challenge post for the easy way to participate.
ONE LUCKY WINNER will WIN $500 worth of Lauren Brooks fitness products and programs!
SINGLE LEG DEADLIFT VARIATIONS
PREREQUISITE AND WARNING: You must be able to do a traditional weighted deadlift before moving to one leg. Do not attempt Single-Leg Deadlifts with load until you�ve mastered the movement without weights. Practice the Single-Leg Deadlift
movement pattern prior to adding load. This is not an explosive movement. Rushing this exercise will only cause you to lose balance and injure yourself. View video below for proper instruction. Always check with your doctor before starting any exercise program.
PHOTOS below are from The Kettlebell For Women book. � Rapt Productions/from Kettlebells for Women (Ulysses Press)
CHOOSE AN OPTION FOR YOUR CHALLENGE - try them and go with the one that feels the BEST on your body for the first week.
Weight on the outside of the working leg
"Unilateral Single Leg Deadlift"
Weight placed on the inside of the working leg
"Contralateral Single Leg Deadlift"
Weight placed in the front of the working leg
note: my least favorite
"Front Single Leg Deadlifts"
Even weights placed on both sides - my personal favorite
"Double Single Leg Deadlifts"
Modified Single Leg Deadlift - back leg is your kickstand.
DEADLIFT AND SINGLE LEG DEADLIFT VIDEO TUTORIALS BELOW
DEADLIFT
SINGLE LEG DEADLIFT
MODIFIED SINGLE LEG DEADLIFT
NEED ACCOUNTABILITY AND ENJOY GROUP INTERACTION?
JOIN HUNDREDS OF PEOPLE, MAKE CONNECTIONS, AND SHARE YOUR PROGRESS WITH THE WORLD! Hundreds of awesome people just like you are participating in these challenges. Sharing your sessions with us along with your experiences is paramount for your growth as well as everyone else's growth. You have people that are waiting to support you. Share with your friends and family to inspire them. Get them excited about fitness! We can track your progress all over with these hashtags. Feel free to tag me if you want me to see what you're doing.
If you want to be a part of our free Lauren Brooks Fitness Challenge Facebook group you can join here. This is where many people share with one another what they're doing with the challenge. Team up with someone. Make a friend and get in on this together!
#deadliftsfor28day #laurenbrooksfitness
#laurenbrooksfitnesschallenge
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