COMPETITION – HINGE
Intention: This weeks focus is thoracic extension to help promote a strong neutral spine position and less rounding of the upper back in our movement patterns. Using our glutes in the hip hinge, connecting to our abdominals and holding a strong upper back position against load (barbell). This is a strong torso!
Prep: mobility for hip flexor, quads, thoracic, glute med, hamstrings, adductors and lats. eg. couch stretch, hang, trigger ball glute med on wall, downward dog pedals, adductor rockbacks. Activation for legs, hammies, glutes, back, lats, abdominals, breath and brace practice. eg. rower, hammy curls, SL glute activation with miniband, supermans, straight arm lat pulldowns, deadbugs, breathing into the braced tummy. Practice the pause position on an empty bar for the BB deadlift.
3 sets
A1) BB (pause) Deadlift x 6 – 8 controlled RPE 6-8 / 10 – use the foot / leg drive to raise the bar to just below the kneecap, pause holding tension in the legs, glutes, lats and abs for 3 seconds, before using that tension to finish the drive to full hip extension.
A2) Banded double arm lat pulldown x 10 – push the feet into the floor
B) EMOM 18 – 3 rounds – Competition! Todays competition is with yourself – FIGHT to get the same or more reps at each station in all 3 rounds. (use a mini whiteboard to record numbers)
1. Ski Erg 6-8 cal
2. Push ups 15-20
3. Med ball slams 15-20
4. Russian twist 15-20
5. Ring rows 10-15
6. Rest
**the rep ranges are a guide, work hard for approx 30-45 sec so that there is a 15-30 sec changeover time ready for the next station.
**whichever station you start on, do all 5 working stations in the order given. Everyone rests on the 6th minute eg. if you start on the ring rows, you then go to the Ski erg and then the pushups etc
**Today is a Hinge day – notice how the DL, the Ski erg and the MB slams all use the same hinge movement pattern. We are using the hinge movement in all of these, The A series was heavy, the ski erg is a pulling movement and the MB slam is using power, but they all HINGE at the HIPS, they do not bend at the back.