Mike Robertson’s Customized Warm-ups

Lower Body Warm-ups

Soft-Tissue Mobilization:

Feet/Calves
Thoracic Spine
TFL and ITB
Quads
Glutes/Piriformis
Adductors/Groin

Dynamic Warm-up/Mobility Exercises:

Supine straight leg Raise
Side-Lying Leg Raise
Lying Knee-to-Knee Pull-ins
Cradle Walks
Single-Leg RDL
Pulsed Hip Flexor Mobilizations
Walking Spiderman
Goblet Squats
Wall Ankle Mobs


Raw Deadlift

raw, conv stance

1 x bar - 3

1 x 135 - 3

1 x 135 - 3

1 x 185 - 3

1 x 225 - 3

1 x 225 - 3

1 x 275 - 3

1 x 315 - 3

1 x 315 - 3

1 x 405 - 1

1 x 405 - 1

Added rev light band

1 x 455 - 1

1 x 455 - 1

1 x 510 - 1

1 x 600 - 1


GHR

3 x 12


Standing DB Shrugs

4 x 20


Standing DB Curls

3 x 10


Abs


I was excited to try my new deadlift bar out tonight. Much better than pulling with a bench bar for sure. I also wanted to test my left hamstring that had been given me problems too. Everything seems to have gone well with no pain which im glad. I have never used reverse bands before pulling so was kind of curious as to how it would go. I only used lights and it seemed to have helped me more staying in line with my pull than anything. I had not pulled 600 anything since my last full power meet in November so it was good to fill that weight again. I will continue to pull every other week so not to be too beat up plus I am really going to get my form dialed in as well. Another small step but a step none the less. Thanks for reading.

Believe & Become....,
Joey Smith