PRACTICE – HINGE

Intention: Hip power

Prep: release pecs, lats, traps, feet, quads, adductors, glutes, hamstrings. Activate glutes, hamstrings, upper back, chest.

4 sets
A1) BB Deadlift x 6 – 8 (RPE 6-7)
A2) DB Bench hip thrust + SL hip thrust x 10 of each

B) EMOM 16 (45 sec work / 15 sec changeover)
** RX weights are a recommendation only, if they cannot hold good technique, go lighter/ shorter.

1. KB Swings RX 10-16kg or Plate GTOH

2. DB Step ups RX 16″-20″ (1 x 10kg DB held anyway)

3. Rower max cals

4. Push up 8 – 10

C) Finisher – 2 rounds

– Calf raises x 20

– KOT calf raises x 20

– Tib raises x 20