PRACTICE – HINGE

Intention: building strength endurance while challenging muscular stamina and cardiovascular fitness.

Prep: General warm up + good mornings x 10

New General warm up.
Cardio 1 min – 30s easy, 10 sec harder, 10sec harder again, 10 sec hardest!
Mini band Glute bridges x 10 then glute bridge hold with pulses x 10
Bench step overs x 10
Alt single arm circles x 10 forward and x 10 backwards
Standing alternating oblique crunches x 10ea
Bear crawl x 5 metres
SA banded lat crunch x 10ea
Duck walks x 5 meters or low squat walks

A) DB / BB RDL Pyramid – timer beeps every 2 mins
Set 1: 12 reps @ Light weight (warm-up/base)
Set 2: 10 reps @ Moderate weight
Set 3: 8 reps @ Moderate-heavy weight
Set 4: 6 reps @ Heavy weight (peak of the pyramid)
Set 5: 4 reps @ Very heavy weight (top peak)
Set 6: 6 reps @ Heavy weight (descending)
Set 7: 8 reps @ Moderate-heavy weight
Set 8: 10 reps @ Moderate weight
Set 9: 12 reps @ Light weight (finish)

B) AMRAP 10 – this is a continuous effort for 10 mins
– 10 x alt reverse lunges
– 10 x MB sit ups
– 10 x box step overs
– 10 x squats
– 90m run/jog or 8 cal bike

C) finisher – Thors hammer hold