Deadlift Back Attack with Anika Erickson (she/her)

Warm-Up

• Rower 2-3 minutes 
• Band pull aparts 2x10
• Lat pull downs 2x10
• Deadhangs 3x20 sec 
• Scap pull ups 2x10

WORKOUT

• Conventional deadlift 3 sets x 5 reps (take 3-4 sets to warm up to the working sets of 5) SHOULD BE HEAVY
• Pull ups 3 sets x 10 reps (machine assisted or band assisted) 
• Seated rows 4 sets x 8-12 reps (weight increases as reps decrease) 
• Lat pulldowns 4 sets x 8-12 reps (weight increases as reps decrease) 
• Straight bar bicep curls 3 sets of 12 reps 
• Alternating hammer curls 3 sets of 10 reps each arm 

Designed by: Anika Erickson, CPT, CNC, GFI