PRACTICE – HINGE

Intention: Building volume, work capacity and technical consistency in the deadlift, adding an extra set from last week, with a small increase in intensity.

Prep: Mobility for hinge and horizontal push and squat. Glute and hammy activation – bands, hammy walkouts. Lat activation, Andrew Lock glute big 3  Focus – How to Brace, pelvic floor awareness in the lift.

Deadlift warm up:
Empty BB x 10
Add load x 8
Start working sets

All working sets at same load
A1) BB deadlift 5 x 5 (@70% of 1RM or 8/10 RPE) @31X0 – rest 60’s
A2) Hollow hold 30’s – rest 60’s
** regress hollow hold to deadbug isometric hold for beginners.

B) AMRAP 8 x 2 – zone 2 nasal breathing

– 10 x DB cyclist squats 
– 10 x DB plank pull throughs (L&R = 1) 
– 10 x DB floor press
– 100m run

2 min rest – repeat