PRACTICE – HINGE – WK 2/4

Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.

Prep: see white board plus agility ladder drills for 2-3mins

Plyometric/agility – 3 sets
A1) Seated box jumps (start low and build height) x 8
A2) Lateral side shuffle across plate x 10ea 
Rest 60sec

3 sets – focus on the tempo 3110
B1) BB/DB deadlift x 8-10 @3110
B2) SA DB row with rotation x 6-8ea

Rest 90sec

C) Durantes core 2-3 rounds
10 x hollow rocks
10 x V-up
10 x Tuck up
10sec hollow hold
1 min rest