PRACTICE – HINGE

Intention: Deload week! reducing training volume and intensity, promoting recovery in time for the Lifting Party this weekend.

Prep: see white board + specific warm up for lift

3 Sets (set a 20 min timer)
A1) BB deadlift – DELOAD 3-4 x 4 @ 50%1RM (beginners: 4×8-10)
A2) Straight Arm Lat Pulldown x 8-10

B) Strength Set 12 min – clock will beep every 2 min to change exercises – the idea is to go as heavy as you can without compromising technique, each week record weights in books and aim to go heavier.

B1) Heavy DB bench press x 8 tempo 31X0

B2) Counterbalance Cyclist squats x 8 tempo 4110 

C) Finisher – Glute finisher! Shaky Shaky!
Play the song “Shaky Shaky” by Daddy Yankee (approx 4 min)
ahtletes hold an isometric glute bridge hold, squeezing the glutes tight. On the chorus athletes perform glute bridge repetitions, once the chorus is finished, athletes resume the glute bridge hold, this repeats until the song is finished.

D) Chest, shoulder, quad and glute stretches