PRACTICE – HINGE

Intention: This week’s focus is connecting glutes to the core. We should feel the glutes in the stretched range of the hinge, we should use the glutes to bring the hips into extension when we drive the feet into the floor.

Prep: hamstring and adductor release, calf release, hip flexor release, quad release, Breath with brace, Lat activation, glute and core activation. Run prep – pogo’s, high knees, A skips etc

3 sets
A1) BB Sumo deadlift x 10 (RPE 6-8)
A2) DB hip thrust (heavy – RX 10kg) x 10

B) 3 x AMRAP 5 – partner workout (18 min)
**P1 does continuous exercise until P2 finishes 200m run or 8 bike cals.
** 90sec rest between AMRAPs

P1) DB bench press (RX 8kg)
P2) Run 200m (timer)

P1) Goblet squat (RX 10kg)
P2) Run 200m (timer)

P1) MB sit up wall throws (MB sit ups or sit ups to regress)
P2) Run 200m (timer)