Mobility, Activation & Warm-Up
Two sets of:
Single Unders x 30 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Two sets of:
Wall Ball Kang Squat x 10 reps
Wall Ball Walking Lunge x 10 reps
Single Leg Hip Bridge x 5 reps per side
A.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
B.
Four sets of:
6 Turkish Get Ups (3 per side)
immediately into …
50 Foot HEAVY Walking Lunge
Rest 2 minutes
C.
Every minute, on the minute, for 10 minutes:
10 HEAVY Russian Kettlebell Swings
D.
For time:
100 Banded Hip Bridges
*Every break, perform 20 jumping lunges.
General Training Notes:
We are still in your transition week and today’s focus is on strength hypertrophy training. You’ll start with hip thrusts followed by an iso hold. The hip thrust should be heavy but still allows you to adhere to the tempo. As a reminder, here is your set up for a barbell hip thrust by the glute guy himself, Bret Contreras.
Then one of my favorite movements, the Turkish Get Up! These should be done slowly and with intention, no need to rush this movement. Keep your eyes on the kettlebell throughout the entire movement and stay engaged. Then go immediately into your walking lunges. Go as heavy as you can for the 50 feet and just make sure your knee is lightly kissing the ground versus crashing into the ground. You’ll move onto a sneaky way to get more glutes / hamstrings involved with 100 heavy RKB swings in a 10 minute emom. You’ll finish with some hamstring + glute hypertrophy work and call it a day!