Deadlifts

2012 goals:

1. I want to add muscle to my arms, back, and chest
2. I want to sort out my wrist pain with a hand therapist (PT/OT CHT)
3. I want to even out the muscle imbalances left to right side
4. I want to have a really awesome swing, deadlift, squat, and military press
5. I want some cardiovascular fitness

Activation:

Glut Bridge x 20 (left leg)
Side Lying Hip Abduction x 20 (left leg)
Loaded Z Hip Circles x 5 each (left leg) 

Deadlifts:

1.) Barbell Deadlift (double overhand grip) 155lbs x 6

hip flexor stretch x 1:00 (left leg)
Z hip circles x 5 each (left leg)

2.) Barbell Deadlift (double overhand grip) 205lbs x 6 
working on arching my back 

hip flexor stretch x 1:00 (left leg)
Z hip circles x 5 each (left leg) 

3.) Barbell Deadlift (double overhand grip) 205lbs x 6 
working on arching my back 

hip flexor stretch x 1:00 (left leg)
Z hip circles x 5 each (left leg)

4.) Barbell Deadlift (double overhand grip) 175lbs x 6 
working on arching my back 

 hip flexor stretch x 1:00 (left leg)
Z hip circles x 5 each (left leg)

5.) Barbell Deadlift (double overhand grip) 175lbs x 6 
working on driving hard with my left leg

 hip flexor stretch x 1:00 (left leg)
Z hip circles x 5 each (left leg) 

6.) Barbell Deadlift (double overhand grip) 175lbs x 6 
working on driving hard with my left leg 

Single Leg Deadlifts 26+26lbs x 6 (left leg)
Single Leg Deadlifts 26+26lbs x 6 (left leg)
Single Leg Deadlifts 26+26lbs x 6 (left leg)

Flexibility:

Hamstring Stretch x 2:00 (left leg)
Nerve Glide x 10 (left leg)
Hamstring Stretch x 2:00 (left leg)
Calf Stretch x 1:30 (left leg)
Hamstring Stretch x 2:00 (left leg)
Hip Flexor Stretch x 1:30 (left leg)
Hamstring Stretch x 2:00 (left leg)