Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Three Sets of:
Assault Bike x 30 seconds
Static Hang x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold