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ALIGN Training Friday, 7/17/2020

Hinge & Rebound

A. Warmup: Jump rope practice, glute/ hamstring activation

B. Strength

Option 1: (if have BB & plates)

BB Hip Thrust, 5 sets of 8 reps, rest 1:30

Option 2: (no BB & plates, or limited)

Complete Every Minute on the Minute x10 minutes of 6 banded hip thrust with slow lowering & 2 sec hold at top

Option 3: No band or BB? Do 15 reps of the same movement EMOM

C. Lower Body Superset: Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 4 sets total.

C1. DB/Odd Object Death March, 4 sets of 20 reps per side, rest 30 seconds

C2. Banded sumo KB/DB/odd object deadlift, 4 sets of 8 reps with 3-5 second squeeze at top & 3-5 second lowering back to floor, rest 30 seconds

(No band? No problem! Do the same thing without a band! SLOW IT DOWN!)

Metabolic Conditioning

9 min AMRAP (as many rounds/reps as possible)

30 Double Unders (30 penguin taps or 90 singles)

1 hang squat clean (135/95 or DB 50/35)

30 DU (same)

2 hang squat clean (same)

30 DU

3 hang squat clean…climb by 1 rep of hang squat cleans each round

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