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Public Assistance project: #025


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.


3 rounds of:

3 Single-arm push-out + hold + pull back- Left 3 Single-arm push-out + hold + pull back- Right :45 sec. plank hold :15 sec. rest/ assessment

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.


30 Push-up 10 Halo + extension (3/1000 @ top of each) 20 Push-up 10 Halo + extension (3/1000 @ top of each) 10 Push-up 10 Halo + extension (3/1000 @ top of each)

Range of motion governs variation: Scale push-up to full ability (up, or down). Elbows point towards your feet, full-body moves at once and touches either the ground or the scaled surface; No guessing, no “bro” push-ups.

And then, 3 rounds of:

Max-duration double-arm push-out + hold (1 rep… hold longer than you can… ) Max rep push-up Max-duration plank hold 100 Jumping jacks (touch hips at the bottom, touch hands overhead) :30 sec. rest

Put in what you expect to get out; Mind your posture, brace like you mean it, and work to full ability. Scale push-up from the start if 10 perfect, organized, full-range reps are not yet in your toolbox… And remember that scaling is only a demotion if we don’t work as hard once the adjustment is made.

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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