Hinge & Stimulation
A. Warmup
Easy jog up/down stairs or in place with high knees/mountain climbers
3 sets
8 banded glute bridge (or band just around knees)
8 banded glute bridge with heels digging into floor
8 birddog per leg
B. Lower Body Superset: HINGE
Complete 5 sets of:
8 reps deadlift with 3 second squeeze at top
Rest 15 seconds
20 banded prone straddles – second exercise in video!
Rest 15 seconds
20 banded pull through with squeeze at top
Rest 15 seconds
8 per leg single leg hip thrust with 2 second hold at top
Rest 30 seconds
MetCon
10-30-50-30-10 reps of:
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