PRACTICE – HINGE

Intention: practicing heavy lifting so your body is ready for max attempts.

Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded glute activation. Use three point stick warm up to teach a neutral spine. Warm up – EBB x 10, add load 8.

Add load every time the reps decrease
A) BB Deadlift – 7,7,5,5,3,3
Rest 2 mins
while resting release what is tight, tighten what is loose – ask coach
**Coaches give the option of 7,7,5,5,3,1 if LP athletes would like to test their 1RM

Option 2 (Beginner)
A1) BB deadlift or DB RDL 4 x 10-12 @31X1
A2) Half kneeling SA overhead press x 8-10ea

B) 3-4 rounds for quality reps – nasal breathing

10ea x Reverse lunge row
8ea x palloff press with rotation 
8ea x single leg V-ups

C) Trigger ball/roller recovery for deadlift