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ALIGN Training: Thursday, 8/5/2020

Hinge & Development

A. Warmup: Easy jog up/down stairs or in place with high knees/mountain climbers

3 sets

8 banded glute bridge (or band just around knees)

8 banded glute bridge with heels digging into floor

8 birddog per leg


B. Lower Body Superset: HINGE

Complete 5 sets of:

8 reps banded sumo KB/DB deadlift with 3 second squeeze at top

Rest 15 seconds

20 reps DB frog pump

Rest 15 seconds

Rest 15 seconds

Rest 30 seconds


Metabolic Conditioning

10 min AMRAP (as many rounds/reps as possible):


Cooldown: gentle hip & spine ROM & box breathing

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