PRACTICE – HINGE
Intention: practicing heavy lifting so your body is ready for max attempts.
Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded lat pulls, banded glute activation. Use three point stick warm up to teach a neutral spine.
A) BB Deadlift – 3 options:
1. Absolute Strength – 5 x 3
2. Option for LP athletes 3, 3, 2, 1, 1
or
3. Beginner option
A1) BB/DB deadlift – 4 x 8-10 (technique focus)
A2) DB lat pullover 4 x 8-10Â
B) 4 rounds – for quality reps – nasal breathing.
1. Farmers carry x 100 steps
2. DB plank pull throughs x 12Â
3. DB seated over head press (neutral grip) x 12
4. Flutter kicks x 20Â
5. Any cardio machine x 60 seconds