PRACTICE – HINGE

Intention: Introducing power, teaching the beginnings of the KB swing, to promote safe movement in this power move.

Prep: foam roller quads, adductor stretch, trigger ball glute med, kneeling Lat pulldowns, knee planks drive feet into floor, supermans, bridges, SL glute activate, shoulder big 3, 3 point contact with dowel on back, bum ab and quad squeezes in double arm skiers with explosive hip snaps and heels down.

Heavy Med ball or Dead ball throw with powerful hip extension, aim is to throw the ball straight up as high as possible with leg drive and glute squeeze.

Deconstructed KB Swing
1) Hip chop to Hinge movement x 10
2) KB touch n go x 10
3) KB Deadlift x 10
4) KB drags x 10
5) KB hike backs to park x 10
6) Hip chop – KB hike – park – stand x 10
7) Hip chop to single swing (low intensity) to park x 10

4 sets
A1) KB hip hike to park x 6 rest 30s
A2) Tall arm Plank 20s – last 5s crunch rest 30s
A3) Reverse planks 20s rest 30s
A4) KB swing to park x 6 (KB Deadlift) rest 30 s

B) 6 rounds – 12 mins

Ski sprints 30 sec AFAP – 90 sec rest