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Public Assistance project: #013


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.


30 “Squat complex” w/ implement, held- as standard- at chest level

1 regular squat + 1 jump squat (or, as needed, straight jump) + 1 left lunge + 1 right lunge = 1 rep

Take short rest (3-5 breaths, :15-:20 sec.) every 5 reps as needed, to ensure quality and help maintain force and intensity; There is no value to soft, casual reps.

Range of motion and mechanical quality govern jump squat; If either starts to fall apart, adjust to straight jump and continue safely and progressively. If any position or transition is unfamiliar to you, please reference our video demonstration prior to starting the drill.

Then, aggressively:

50 Single-arm push-out + hold + pull back

As above, take short, specific rest only as earned/ truly needed to insulate quality or adhere to designated durations. Adjust left-to-right as desired, or as position demands, and be sure to end with a total of 25L, and 25R.

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

No lazy push-outs, no short-holds, and no floppy pull backs.

Tuck your hips, brace your guts, and manhandle the weight; The ability to recruit tension and maintain position when we’re tired is an often-overlooked and infinitely valuable skill.

And then, 5 attentive minutes of:

5 Push-up 30 Jumping jacks (touch hips, touch hands overhead in each rep)

Push-up: Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

No designated rest here; Focus, breathe intelligently, and stay moving. No wiggling, no wandering. Hard, deliberate, ferocious movement; Short conditioning must be both attentive and aggressive in order to prove valuable and elicit progress.

And finally:

2 x 1 minute 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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