Superset Example From PLT4M Workout

At PLT4M, we love the power of a good superset! While there are many different benefits, sometimes when you have a fully loaded workout and only so much time, a superset can help to maximize your time! 

In our new 2-day off-season program, we take advantage of supersets throughout the program. Below is an example of a deadlift and single-leg glute bridge superset found in week 1, lift 1 of the program. This small portion and example comes as exercise 6A and 6B. At this point in the workout, students will have warmed up, gone through some important pre-hab and activation, and already done some weightlifting! 

Within this example, you will see all of the different parts that make up a PLT4M workout! 

  • Instructional Videos 
  • Instructional Notes 
  • Percentages for core lifts. 
    • (Athletes would see their individualized weights assigned to them based on personal maxes)

Exercise 6A: Deadlift

  • 12:00 for the Deadlift/Bridge Superset. Rest well between sets.
  • Same basic approach with our Deadlift today – we are intentionally keeping the loading LIGHT. We want absolutely FLAWLESS movement. Let’s use this as an opportunity to refine our technique, it will help us move heavier weights in the near future. Help one another out and watch for form and technique!
    • 5 x 5 @ 50%, 55%, 60%, 65%, 70%
    • (Athletes would see their individualized weights assigned to them based on personal maxes)

Exercise 6B: Single Leg Glute Bridges

  • 3 x 5 each
  • After each of the first 3 sets of Deadlift, perform 5 reps on one leg, then 5 on the other. Looking for SLOW reps and an active SQUEEZE at the top of each, so you can feel your glute turned on.
Want to check out a fully loaded PLT4M workout or program? 

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