PRACTICE – HINGE

Intention: Developing technique for a fast and powerful hip extension.

Prep: Mobility for sumo hinge and row. Activation for Core, Lats, Glutes and Quads – deadbugs, kneeling banded lat pulls, monster walks, hammy walkouts, Sumo deadlifts with stick practicing tempo. Leave time to breakdown and practice the hang cleans before the B series.

3 sets
A1) BB/KB sumo deadlift x 8-10 @31X1 
A2) Seated seesaw press x 6-8ea
A3) Wall deadbugs x 8-10ea 

B) AMRAP 8 x 2
Find a steady pace you can maintain. Increase reps by two each round. 150m run remains the same.

– 4 x DB hang cleans 
– 4 x DB reverse lunge (L&R = 1)
– 4 x Hand release tricep push ups (on floor, stronger athletes on toes, or can do knees)
– 4 x Box jumps
150m run (bike 6 cals)

Rest 60sec & repeat