PRACTICE – HINGE

Intention: This weeks focus is hip extension & confidence under the bar. Practice feeling the glutes working with the abdominals to extend the hips straight and stand tall safely so we do not use the lower back.

Prep: trigger ball under foot, 90/90 hips, Dead bug, bird dog, hamstring curls, hinge with dowel on back, SL glute activation, KB supine lat activation, straight arm lat pulls, plank.

3 sets
A1) BB Romanian Deadlift x 10 @41X1
A2) DB hamstring curl x 10

B) Decreasing Ladder 9, 7, 5, 3

-1/2 kneeling DB wood chops
-1/2 kneeling DB Step ups – glute focus

C) Finisher – Tabata 20 sec on / 10 sec off x 8 = 4 min
**alternate between the 2 exercises

– Superman hold
– Hollow hold