Today’s session with Todd at Elite Sports Performance was focusing on Deadlifting and the supplement exercises for improving this lift. It has only been a short time since I started training with Todd and already I can see big changes. My technique has improved a lot and the supplement exercises have helped strengthen my lifting patterns.

Warm Up Session

Core Complex – 1 Set 10 Reps
1. Plank with Hip Extension
2. Side Plank with Hip Abduction
3. Birddog/Superman
4. Supine Hip Bridge
5. Single Leg Supine Hip Bridge
6. Single Leg Power Band Hip Flexion
7. Single Leg Power Band Hip Extension
8. Single Leg Power Band Hip Abduction
9. Single Leg Power Band Hip Adduction
10. Powerband VMO Standing Knee Extension
11. Powerband Seated Hip Abduction

Main Set

1. 2 Sets 8 reps Deadlift Warm Up 80kg
2. 2 Sets 5 reps Deadlift Warm Up 90kg
3. 5 Sets 5 reps Deadlift 100kg

Supplement Exercises

Rack Pulls
1. 2 Sets 5 reps Rack Pull Warm Up 60kg
2. 2 Sets 5 reps Rack Pull 80kg
3. 2 Sets 5 reps Rack Pull 100kg

1. 3 sets 10 reps

Powerband Crab Walks
1. 2 sets 15 steps (both directions) Yellow Powerband

Single Leg Dumbbell Deadlifts
1. 3 sets 8 reps

Core – Hanging Leg Raises
1. 1 set 10 reps bodyweight
2. 2 sets 8 reps with Chains (5kg)

As in all the workouts I have performed to date, the focus has been on establishing a good set up. This week we focused more on speed with the lifts and really focusing on firing the glutes.

The Powerband Crab Walks were a great new exercise that I learnt today and will be definitely be incorporating this into my work with clients as an Osteopath. Typically I would prescribe the theraband semi squat lateral crab walk. Having performed the powerband lateral crab walk, I can say that the “burn” feeling from this is much greater and the feeling of having worked the glute medius muscle is much more pronounced. The benefit of this exercise over that of the thera band semi squat crab walk is such that those clients that have issues with adopting the semi squat and also have knee issues will no doubt find the powerband crab walk much easier to perform.

Keep an eye on next weeks blog post following the session.

Osteopath Heath Williams is owner and director of Principle Four Osteopathy, one of Melbourne City CBD 3000 leading Osteopathy clinics. The clinic is located in the heart of the Melbourne City CBD 3000 at 29 Somerset Place (behind Camera House on the corner of Little Bourke & Elizabeth St). The clinic is open Monday – Fridays with both early or late appointment times available. To book an appointment, please call 03 9670 9290 or book online @