COMPETITION – HINGE
Intention: Glute/posterior chain strength & learning to hold tension focus in A series. Unilateral strength endurance in the competition B series.
Prep: see white board.
3 x superset
A1) BB sumo deadlift x 8-10 (TNG)
A2) SL hip thrust x 8-10ea
Rest 60-90s
**regress to KB for the sumo deadlift. Touch and Go is for more experienced lifters. Beginners should stick with 3110 tempo.
Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec restÂ
2. Lateral pogos – 30sec/20sec restÂ
3. Single leg alternating pogos – 30sec/20sec restÂ
Repeat
B) 9 x 2min stations – It’s a competition day! Record how many rounds you get through at each station in the 1st round. Aim to match or beat your score on the 2nd and 3rd go.
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 3 and then repeat three times. Write up mini whiteboards with exercise instructions for each station.
Station 1
– DB SA push press x 8ea
– Seated box jump x 8
Rest 45s
Station 2
– DB walking lunge x 8ea
– KB toe taps x 50
Rest 45s
Station 3
– Plank Shoulder taps x 6ea
– Broad jumps x 8