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PRACTICE – UNILATERAL LUNGEIntention: Lower body strength and stability with a glute focus. B series designed to improve cardio fitnessPrep: Hang, quad and calf release, shoulder big 3, SL glute…

PRACTICE – UB PULLIntention: Big upper body A series with the pendlay row. This exercise primarily builds power and strength in the back muscles, with benefits for the lats, rhomboids,…

PRACTICE – SQUATIntention: Continuing the absolute strength phase. Working at approx 85% of 1RMPrep: Air squats to find out what is tight and needs mobility, spend 2-3 mins on release…

OLYMPIC LIFTING – BB CLEANIntention: Practice the smaller pieces of the Clean and bring them into the A series with load.Prep: release quads, traps, pecs, Isometric holds, hangs, glute activation,…

PRACTICE – UB HORIZONTAL PUSHIntention: continuing the absolute strength phase and working at approx 85% of 1RMPrep: trap, lat, scap and pec release, shoulder big 3, easy pushups,A1) BB Bench…

PRACTICE – HINGEIntention: Continuing the absolute strength phase. Working at approx 85% of 1RMPrep: Brace and PF cues. Posterior chain mobility. Lat, glute and hamstring activation. Vertical stick three point…