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Public Assistance project: #023


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.


Curl + press:

5 x 5L, 5R @ slow, hard, and paused-to-full-ability

The implement starts 100% stationary each rep- lined directly up with your leg: Not in front, not behind. Once it lands in the “rack” position, stop, brace again, and press. Drive thumb to the back (do not rotate hand in) and insist on a straight wrist and straight arm in every rep. Add pauses to rack and overhead to make the weight you have at your disposal as heavy as it needs to be. Rest reasonably between sets.

Then, 5 rounds of:

5L Single-arm extended lunge (stationary- not walking) 5R Single-arm extended lunge (stationary- not walking) 5 Push-up + 5/1000 hold @ bottom (hovering, not landed) 5 Airplane push-up 50 Jumping jacks (touch hips, touch hands overhead) :20 sec. rest

Tall, tight lunges, arm 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.

Airplane push-up simply begins and ends with chest/ hips on the ground (or chest resting on whatever scaled surface is needed- bench, couch, rack, wall… ) and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.

And then:

5 x :30 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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