Hinge & Development
A. Warmup: https://youtu.be/7ING4xORFRY
B. Strength
Every minute on the minute x12 minutes
Odd Miniutes: 20 prone straddles – second exercise in video!
Even Minutes: 12 banded sumo KB/DB deadlift (squeeze!)
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. Staggered stance RDL, 4 sets of 10 per side, rest 15 seconds
May also use DBs or KBs instead of a band.
C2. Hip airplanes, 4 sets of 8 per side, rest 15 seconds (do NOT let the lumbar curve like in this video!)
Metabolic Conditioning
HERO: Bell (Follow this link for back story on this workout)
3 Rounds for Time
21 deadlifts (185/135 or appropriately heavy DBs, KBs, or odd objects)
15 pullups (or ring rows)
9 front squats (same)
Cooldown: gentle hip & spine ROM & box breathing
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