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ALIGN Training: Friday, 9/4/2020

Updated: Sep 4, 2020

Hinge & Rebound


Warmup

Easy jog up/down stairs or in place with high knees/mountain climbers


3 sets of:

8 banded glute bridge with heels digging into floor

8 birddog per leg


B. Lower Body Superset: HINGE

Complete 5 sets of:

8 reps per arm single arm sumo KB deadlift (or RDL if using DB) with 3 second squeeze at top

Rest 15 seconds

12 reps DB glute bridge with 5 second lowering

Rest 15 seconds

Rest 15 seconds

12 per leg rear foot elevated single leg RDL (go to 0:48 of video)

Rest 30 seconds


MetCon

Complete EMOM (every minute on the minute) x 12 minutes:

1st: 30 second piked handstand hold off box/surface

2nd: 20 second per leg single leg lateral jumps over line

3rd: 40 second inchworm with pushup

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