Hinge & Rebound
Warmup
Easy jog up/down stairs or in place with high knees/mountain climbers
3 sets of:
6 single leg glute bridge with hip flexion (foot flat)
8 banded glute bridge with heels digging into floor
8 birddog per leg
B. Lower Body Superset: HINGE
Complete 5 sets of:
8 reps per arm single arm sumo KB deadlift (or RDL if using DB) with 3 second squeeze at top
Rest 15 seconds
12 reps DB glute bridge with 5 second lowering
Rest 15 seconds
20 reps banded good morning
Rest 15 seconds
12 per leg rear foot elevated single leg RDL (go to 0:48 of video)
Rest 30 seconds
MetCon
Complete EMOM (every minute on the minute) x 12 minutes:
1st: 30 second piked handstand hold off box/surface
2nd: 20 second per leg single leg lateral jumps over line
3rd: 40 second inchworm with pushup
Comments