Practice Day – Hinge

Intention: The 5×5 program is based on the principle of progressive overload. It is a great program tool for building muscle and gaining strength. Today is a practice day, use it to practice good technique in your deadlift, the more you practice good technique the less chance of injury.

Prep: J curls, calf and hamstring release, Lat activation, breathe and brace activation, start warming up the deadlift with paused sets, pausing just off the floor and just below the knee, bringing awareness of the push of the feet and legs into the floor. Pelvic floor activation / awareness in the concentric phase.

A1) BB Deadlift 5 x 5
*all sets at the same weight – 85% of 1RM

B) 30 sec work / 15 sec rest x 4 at each station
4 people per station, 2 exercises at each station, alternate with partner.

Box Jumps
Long arm plank plate alt walk over
Box Jumps
Long arm plank plate alt walk over

rest 90 sec

Ski erg
Alt Side step out squats LEFT ONLY
Ski erg
Alt Side step out squats RIGHT ONLY

C) Trigger balls and J curls for lower back relief, can be done lying on back with strong band attached to rig.