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ALIGN Training: Friday, 7/24/2020

Hinge & Development


B. Strength

Every minute on the minute x12 minutes

Odd Miniutes: 20 prone straddles – second exercise in video!

Even Minutes: 12 banded sumo KB/DB deadlift (squeeze!)


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. Staggered stance RDL, 4 sets of 10 per side, rest 15 seconds

May also use DBs or KBs instead of a band.

C2. Hip airplanes, 4 sets of 8 per side, rest 15 seconds (do NOT let the lumbar curve like in this video!)


Metabolic Conditioning

HERO: Bell (Follow this link for back story on this workout)

3 Rounds for Time

21 deadlifts (185/135 or appropriately heavy DBs, KBs, or odd objects)

15 pullups (or ring rows)

9 front squats (same)


Cooldown: gentle hip & spine ROM & box breathing

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