PRACTICE – 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 triset (15mins)
A1) BB sumo deadlift x 8-10 (TNG)
A2) DB hip thrust x 8-10
A3) Plank x 30-45s
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 (2.5 mins)
1. Linear pogos – 30sec/20sec rest 
2. Lateral pogos – 30sec/20sec rest 
3. Single leg alternating pogos – 30sec/20sec rest 

B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, athletes will do stations 1 through 4 and then repeat. . Write up mini whiteboards with exerice instructions for each station.

Station 1.
– DB Split squat x 8ea
– Bike remaining time

Station 2.
– DB SA thrusters x 8ea 
– Rower remaining time

Station 3.
– KB gorilla rows x 8ea
– Sled push/pull remaining time

Station 4.
– DB walking lunges x 8ea
– Ski erg remaining time
Repeat