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Public Assistance project: #006


10 Anchored squat/ hinge transition 10 Halo + extension 10 Squat (with implement) 50 Jumping jacks (touch hips/ legs at bottom, touch hands over head at top) 5 Push-up 5 Straight jump :30 sec. unweighted hinge hold

Warm-up should leave us warm, not tired; Scale accordingly, especially if just beginning training or adjusting to this style training for the first time. Range of motion, details of each movement, and bracing are all to be practiced and applied in warm-up just as they are in the training day; Attention in one leads directly to improvement in the other.

Movements linked to demonstrations in our Movement Library; Watch and refresh- Don’t guess.


5 rounds of:

5L Single-arm extended lunge (stationary- not walking) 5R Single-arm extended lunge (stationary- not walking) 10 Push-up + 5/1000 hold @ bottom of each (hovering, not landed) :20 sec. rest

Tall, tight lunges, and arm + implement extended as straight and hard as humanly possible. As with all level-change, even “light” ones- brace before you drop. For both safety and stability- during is too late.

Scale push-up to ability; Today, hold duration may govern variation. Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

Then, immediately:

50 Double-arm extended lunge (again- back to standing- not walking)

If implement begins to “float” (bounce, move up-and-down, compromise posture…), reset quickly and continue accurately.

Extended-arm (single or double) is always held straight in front of body, aggressively, and at chest level.

Immediately: Without hesitation, internal pontification, or rumination.

Aggressively: Like you’re moving towards something dangerous to help another person, or away from something dangerous to yourself.

And then:

25 Push-up (full-range, as always, but no hold at the bottom) 25 Double-arm push-out + hold 250 Jumping jacks (touch hips at the bottom, touch hands overhead)

Each “push-out” should be as violent and patient as possible; Minimum 3/1000 on the way out, 3/1000 hold, and 3/1000 on the pull back in; Minimum.

Make this as valuable as it is simple by driving harder and holding longer! Or, don’t.

And finally:

5 x :20 sec. full-effort hollow hold

Building a bulletproof “power source” will improve all elements of your physicality- and simple, hard, non-gimmick sit-ups and holds are a sure-fire way to do so. Do not make this easy- make it the opposite; It’s the insulation for your hardest efforts.

Each day will end with varied durations of hollow hold, and the cool-down is a minimum of 25 cat/ cow stretch and 100 yd. brisk walk/ exercise bike ride/ etc.


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