PRACTICE – HINGE – WK 3/4

Intention: Starting our Absolute strength phase in readiness for the Lifting Party on Nov 14th.Our focus today is the hinge pattern and Core strength.

Prep: see white board plus
band lat pulldown x 10
stick good mornings x 10 with 3 points of contact

4 Sets at 65% of 1RM (20 min)
A1) BB / KB Deadlift x 8 @31X0
beginner rep range 10 -12
A2) Slow Dead bugs x 5ea
A3) DB Bench hip thrust or glute bridge x 12-15
rest 90s

B) AMOM 8 – alternate between 2 exercises – approx 40s work / 20s rest – movements need to be quick!

– Deadball shuffle jog 100m (50m Left shoulder, 50m Right shoulder) RX 15kg
– Ski Erg 6 cal or Rower 8 cal – alternate these each round so every one gets to use each machine

C) 2 – 3 rounds – Durantes core (allow 10 min) 
**coaches you can lead this with everyone doing the same movement at the same time, its a bit of fun and core workout at the same time.

10 Hollow rocks (dead bug hold)
10 V ups (alt SL V up)
10 Tuck ups (use hands behind for support)
10 sec hollow hold (deadbug hold)
1 minute rest