LEGS
NAME: KICKSTAND DEADLIFT
SPRINGS: 3Y-1R1Y // 3W-1B1W
SET-UP:
Grab red handles, stand on back platform and face the mirror
Keep primary heel flat on back platform and step secondary to the back edge of back platform
Keep hands/handles at side
Look straight ahead
MOVEMENT:
With soft knees stretch the tailbone back and hinge for 1, stretch your spine and hinge for 2, stretch your spine and hinge for 3, stretch your spine and hinge for 4
Stand up straight and squeeze your heels for 1, stand and squeeze your heels for 2, stand and squeeze your heels for 3, stand and squeeze your heels for 4
THINGS TO CONSIDER:
begins showing side to side differences and imbalances
slightly less intense than Single Leg Deadlift
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Glute max, hamstrings
Assisting Muscles: Adductors, quads, lats, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s (prevent shifting), multifidus (spine), pelvic floor (balance)
Relaxed Muscles: Hip flexors & traps
VARIATIONS:
Single Leg Deadlifts
Rows with arms
Heavy Deadlifts
Toe & stance angle:
Toe Out: Glute Max
Toes In: Glute Med/Min
Wider stance: Glute Max & adductors
MODIFICATIONS
Lighter tension (yellows/whites)
Minimize range of motion in hinge
ADVANCEMENTS
Add tension
PREGNANCY MODIFICATIONS
If stability concerns try on floor with dumbbells but should be ok
SINGLE LEG DEADLIFTS
SPRINGS: 3Y-1R1Y // 3W-1B1W
SET-UP:
Grab red handles, stand on back platform and face the mirror
Keep primary heel flat on back platform and float your secondary foot off of the back platform
Keep hands/handles at side
Look straight ahead
MOVEMENT:
With soft knees stretch the tailbone back and hinge for 1, stretch your spine and hinge for 2, stretch your spine and hinge for 3, stretch your spine and hinge for 4
Stand up straight and squeeze your heels for 1, stand and squeeze your heels for 2, stand and squeeze your heels for 3, stand and squeeze your heels for 4
THINGS TO CONSIDER:
strong balance, ankle, and core demand
more challenging than other two
control and stability
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Glute max, hamstrings
Assisting Muscles: Adductors, quads, lats, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s (prevent shifting), multifidus (spine), pelvic floor (balance)
Relaxed Muscles: Hip flexors & traps
VARIATIONS:
Single Leg Deadlifts
Rows with arms
Heavy Deadlifts
Toe & stance angle:
Toe Out: Glute Max
Toes In: Glute Med/Min
Wider stance: Glute Max & adductors
MODIFICATIONS
Lighter tension (yellows/whites)
Minimize range of motion in hinge
ADVANCEMENTS
Add tension
PREGNANCY MODIFICATIONS
If stability concerns try on floor with dumbbells but should be ok
HEAVY DEADLIFTS
SPRINGS: 1R2Y-2R2Y // 1B1W-2B1W
SET-UP:
Grab red handles, stand on back platform and face the mirror
Keep primary heel flat on back platform and step secondary to the back edge of back platform
Keep hands/handles at side
Look straight ahead
MOVEMENT:
With soft knees stretch the tailbone back and hinge for 1, stretch your spine and hinge for 2, stretch your spine and hinge for 3, stretch your spine and hinge for 4
Stand up straight and squeeze your heels for 1, stand and squeeze your heels for 2, stand and squeeze your heels for 3, stand and squeeze your heels for 4
THINGS TO CONSIDER:
more symmetrical hip hinge with both feet planted
heaviest for glute max & hamstrings
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Glute max, hamstrings
Assisting Muscles: Adductors, quads, lats, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s (prevent shifting), multifidus (spine), pelvic floor (balance)
Relaxed Muscles: Hip flexors & traps
VARIATIONS:
Single Leg Deadlifts
Rows with arms
Toe & stance angle:
Toe Out: Glute Max
Toes In: Glute Med/Min
Wider stance: Glute Max & adductors
MODIFICATIONS
Lighter tension (yellows/whites)
Minimize range of motion in hinge
ADVANCEMENTS
Add tension
PREGNANCY MODIFICATIONS
If stability concerns try on floor with dumbbells but should be ok