Tuesday 11.8.2022

*Coach’s Notes: Barbell Hip Thrust

This is a great movement for building overall hip and glute strength, while also being (generally) easier on the lower back than other hinge-based movements.

A key component, however, is our ability to maintain a neutral spine throughout the movement. If we arch our back, we are not only losing the ability to generate force through the legs, but also putting our lumbar spine in an over-extended position, should can lead to discomfort at best, and injury at worst.

Think about keeping the core tight and and your rib cage down throughout this movement, and focus on a strong contraction of the glutes and abs at the top of each rep. Pro trip: make sure the bench you are using isn’t too tall for you to touch your butt to the floor, while keeping your shoulder blades above the edge of the bench.

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 — Barbell Hip Thrust x 5-7 reps @ 21X1
Station 2 — Half Kneeling Dumbbell Press x 6-8 reps each arm @ 20X0
Station 3 — Side Plank Hold x 30 seconds each side

*If you are proficient in the Barbell Hip Thrust, try to build to today's heavy set of 5 by your final set.

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Left Arm Single Arm Dumbbell Snatches
7 Ring Dips (or Push-ups)
7 Right Arm Single Arm Dumbbell Snatches
7 Box Jumps (or Step-Ups)

Rest 2 minutes, then...

C. Against a 7-minute running clock, complete:
1000 Meter Run or 1250/1000 Meter Row
Max Reps of Dumbbell-Facing Burpees in Time Remaining

“ENDURANCE (AKA SWEAT SESH)”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski