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Public Assistance project: #024


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.


15 minutes of:

50 step “Rack walk” (Left) 50 step “Rack walk” (Right) 15L, 15R 1-arm swing 15 Squat (w/ implement held hard @ chest level) (Up to) :30 sec. rest

Walk features same rack position as end of curl/ beginning of press: Hold hard, mind posture, and stay braced in the middle. If walk is “easy”, extend arm small intervals up and/ or away from body.

Transition between movements is not a rest period; Work until the rest, and even then, only take what you earn.


10 x :20 sec. full-effort hollow hold

5 x max-duration hollow hold (Up to :20 sec. rest between)

5 x :10 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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