Hinge & Rebound
A. Warmup: Jump rope practice, glute/ hamstring activation
B. Strength
Option 1: (if have BB & plates)
BB Hip Thrust, 5 sets of 8 reps, rest 1:30
Option 2: (no BB & plates, or limited)
Complete Every Minute on the Minute x10 minutes of 6 banded hip thrust with slow lowering & 2 sec hold at top
Option 3: No band or BB? Do 15 reps of the same movement EMOM
C. Lower Body Superset: Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 4 sets total.
C1. DB/Odd Object Death March, 4 sets of 20 reps per side, rest 30 seconds
C2. Banded sumo KB/DB/odd object deadlift, 4 sets of 8 reps with 3-5 second squeeze at top & 3-5 second lowering back to floor, rest 30 seconds
(No band? No problem! Do the same thing without a band! SLOW IT DOWN!)
Metabolic Conditioning
9 min AMRAP (as many rounds/reps as possible)
30 Double Unders (30 penguin taps or 90 singles)
1 hang squat clean (135/95 or DB 50/35)
30 DU (same)
2 hang squat clean (same)
30 DU
3 hang squat clean…climb by 1 rep of hang squat cleans each round
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