Hinge & Development
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 banded sumo KB/DB deadlift with 3 second squeeze at top
Rest 15 seconds
20 reps DB frog pump
Rest 15 seconds
12 reps pulsing DB RDL
Rest 15 seconds
12 per leg banded staggered stance good morning
Rest 30 seconds
Metabolic Conditioning
10 min AMRAP (as many rounds/reps as possible):
16 situps
Cooldown: gentle hip & spine ROM & box breathing
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