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Public Assistance project: #008


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.


10 rounds of:

10 Halo + 3/1000 extension (minimum 3/1000 with arms and wrists 100% straight overhead) 5L, 5R 1-arm swing 5L, 5R Curl (from static, not from swing) :20 sec. rest/ assessment

Improve position, extend hold duration, increase violence-of-action… Take the “rest” in each round to improve the next. Simple should never mean easy, and in programs such as ours, passive positioning is a liability.

Then, 5 minutes of:

“Squat complex” w/ implement

1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep

Adjust position and method of hold every 4 reps. Choose the most challenging variations first, and adjust to simpler ones as fatigue moves in. Perform each round to full ability; Hunt the work, don’t hide from it.

Sound position and full range of motion govern hold variation- especially in the jump squat. If chosen variation compromises either, adjust immediately and continue safely. If any position or transition is unfamiliar to you, please reference our video prior to starting the drill.

And then, 5 rounds of:

1L, 1R Single-arm push-out + hold + pull back :20 sec. rest/ assessment

Today, each rep requires a max-duration hold with arm pushed out and straight. No lazy push-outs, no short-holds, and no floppy pull backs.

Tuck your hips, brace your guts, and hold longer than you think you can; The ability to recruit tension and maintain position when we’re tired is an often-overlooked and infinitely valuable skill.

And finally:

2 x :45 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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