Public Assistance project: #016
Warm-up:
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.
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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.