PRACTICE – HINGE

Intention: This phase is all about building hip power, today we aim to learn the technique of the KB swing with a strong foundation of repeated movement patterns.

Prep: foam roller quads, ITB, adductors, glute med, calves, hamstrings.

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 up x 10
7) Hip chop to single swing (low intensity) to park x 10

Kettlebell Workout – 4 rounds for time 16 min cap

– 5 KB head Halos ea
– 10 Goblet Squats
– 5 SA OH press ea
– 10 KB Swings (or DL)
– 5 SA dead stop rows ea
– 5 SA front rack reverse lunges ea

3 rounds in partners I Go, You Go – change after complete round

– 10 x Bench hip thrust
– 10 x SL hip thrust (L)
– 10 x SL hip thrust (R)

** Use all 4 sides of the 30cm box if needed as we only have 5 benches