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Public Assistance project: #016


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.


20 x 1L, 1R, each with a max-duration hold @ top

Rest briefly between sets- not between arms. Hold hard, and longer than you thought you could. Demand a flat back and a strong hinge, and “hold” by squeezing your lat, pinning your arm to your side, and making a braced, “fat-not-tall” belly.

Additionally, squeeze the “non-working” hand just as hard as the load-bearing one; Soft on one side will lead to soft in the middle.

Then, on a 10-minute descending clock:

10L, 10R 1-arm swing 5 Goblet squat :10 sec. rest

Identify and apply the positioning difference between a squat and a hinge (swing); They are *never* the same.

Accumulate as many quality, full-range sets and reps as possible, and adhere to the rest scheme; Take three strong, deliberate breaths, and return to work.

No soft lifts, no lazy transitions; Put in what you expect to get out.

And then:

5 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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