PRACTICE – HINGE

Intention: Finding Confidence under the Bar, using an even and strong foot drive from the floor in the conventional BB deadlift with a pause below the knee to practice pushing the feet into the floor, the bar will need to be lighter to attempt this. Finishing the lift with a glute driven full hip extension. This weeks focus is on even / balanced feet and foot drive.

Prep: hang, seated VM activation, monstor walks, shoulder big 3, SL glute activation, bench hip thrust to practice full hip extension,

3 sets
A1) BB (pause) Deadlift x 6 – 8 controlled RPE 6-8 
use the foot / leg drive to raise the bar to just below the kneecap, pause holding tension in the legs, glutes, lats and abs for 3 seconds, before using that tension to finish the drive to full hip extension.
A2) Banded double arm lat pulldown x 10 – push the feet into the floor 

B) EMOM 16 – 4 rounds – approx 45-50s of work with 10-15s rest

1. Shuttle runs 8-12
2. SA devils press 8-12 (alt arms each round) regress to SA hang clean and press
3. Double leg lateral plate hops 15-30
4. Ring rows 8-12

C) Finisher – wall sit 90 degrees – 2 mins
accumulate time if necessary eg. 4 x 30s with a 10sec rest