COMPETITION – HINGE

Intention: Finding confidence under the bar, using an even and strong foot drive from the floor. Finishing the lift with a glute driven full hip extension, standing up straight not pushing hips forward. This weeks focus is on even / balanced feet and foot drive.

Prep: Squat/hinge mobility. Good mornings, hip 90/90 switches, monster walks, banded lat pulls, counter balance squats. Explain and practice even foot weight distribution in lifts.

3 sets
A1) BB deadlift x 6-8 @31X0 (RPE 7-8)
A2) DB cyclist squat x 8-10
Rest 60s

B) Competition – Partners – ‘I Go You Go’ – 30 sec max effort then swap with partner.

Stay on each station for 4 rounds (4 mins).
60 seconds to move to the next station.
The team with the highest score are the winners!

** give teams a mini white board to record their cals. Write the winners and score on the main white board for other classes to beat.
** rower – keep foot straps loose for smooth / quick transitions

Station 1
Bike

Station 2
Ski

Station 3
Rower

C) Trigger ball/roller recovery – TFL, glutes, quads, calves