Pre-Workout Stack Protocol
Sarah Walls
Heyyyy There!
I had a crazy awesome deadlift session today! Kind of brutal, but my body felt great. This is my last regular training week before a deload and then the lead-in to my max testing in a couple weeks. It was crucial for me to be firing on all cylinders.
The most important way I get prepped for a great training session is through my pre-workout "stack"... it's not a stack in the true sense, as it's pretty simple, but it's no less super effective and I wanted to share it.
Check out this video to see what I do for my pre-workout prep and I give my thoughts on how it could help you, too. When you're done go ahead and give it a try along with the first training wave of the Ladies Who Lift training manual we wrote over at SAPT (the full 4-week program is below the video):
Ladies Who Lift - Wave 1 (4-weeks)
This program is no joke. You should know your way around a weight room and have a reasonable understanding of good form before giving it a go. It is designed to get you stronger and leaner, which, as we all know: STRONG + LEAN = SEXYAF.
I went ahead and linked to SAPT produced exercise videos for each movement (you're welcome). These are deliberately very short in length. If you need further instruction on any of the movements, you'll have to Google them.
Good LUCK:
Warm-up (do before ever training session):
All Fours Breathing x 8 breaths
Foam Roll: Quads, adductors, calves, and upper back. Use lacrosse or tennis ball for: pecs, bottoms of feet, glutes
Dynamic Warm Up:
Quadruped Rockback x 10
Wall Press 1-leg Glute Bridge x 8/side
Bear Plank w/ Alt. Opposite Arm + Leg Lift x 6/side
Squat to Stand w/OH Reach in Bottom x 5/side
Scapular Wall Slides x 10
Pullback Butt-kick to Lateral Lunge w/OH Reach x 5/side
Day 1
A1 Plank 3x:30
A2 Band Pullthrough 3x10
B1 Plate Goblet Squat to Stepback Lunge 4x5/leg
B2 Band Overhead Deadbug 4x8/side
C1 Goblet Split Squat Iso Hold 3x6/leg @ :05 hold
C2 Barbell Pullup Progression w/Iso Hold 3x6 @ :05 hold
D1 Tiger Crawl to PUPP 3x15/side + :20-:30 PUPP
D2 Bear Plank w/1-arm Reach 3x10/side
D3 Double Leg Box Pattern Jumps 3x20/way
Day 2
A1 KB Deadstop Swing 3x5
A2 Side Plank 3x:25/side
B1 Trap Bar Deadlift 4x5
B2 Pushup Iso Hold 4x3 @ :05 hold at bottom position
C1 Hand Elevated PUPP DB Row 4x8/arm
C2 Goblet Lateral Squat 3x7/side
D1 Bodyweight Squat x10
D2 Lateral Bear Crawl x10/side (do D1 and D2 for 5-10 continuous minutes)
Day 3
A1 1-arm KB Turkish Get-up 3x1/side
A2 PUPP w/Shoulder Touch 3x8/side @ :02 hold
B1 Tall-Kneeling to Stand to Tall-Kneeling w/Goblet Hold 4x5/side
B2 Barbell Pullup Progression 3x6
C1 Pushup, adjust accordingly 3x5-8
C2 Back-Elevated Glute Bridge 3x15 @ :02 hold
D1 Pallof Press and Hold w/Split Squat 3x8/side @ :02 hold
D2 1-arm KB Racked Squat 3x6/side
If you give either the program or the pre-workout a try, I'd love to hear about how it goes. Any questions, please leave in comments!
