COMPETITION – HINGE
Intention: Building glute strength for hip power
Prep: release pecs, lats, traps, feet, quads, adductors, glutes, hamstrings. Activate glutes, hamstrings, upper back, abdominals.
3 Sets
A1) BB Deadlift x 6 – 8 (RPE 7) – focus on using the glutes
A2) DB Bench hip thrust + SL hip thrust x 10 of each
B) AMRAP 12 – teams of 4 – Competition – Max cals on Ski
– Ski Erg 5 cals (timer)
– Rest
** 2 teams of 4, 1 athlete per station, 3 exercise stations and 1 rest station, 1 ski per team, teams have 12 mins to get as many cals as possible on ski, team members rotate through stations and do 5 cals only on the ski each at a time.
Use a 5kg DB to weight the skater jumps. Begginers can do unweighted.
C) Shoulder finisher – 3 rounds
light band pull aparts x 20 (10 overhand / 10 underhand)
rest 20
light band face pulls x 20
rest 20