Intro
Exercises
Deadlift
- Feet hip width apart
- Hands just outside your hips
- Hip Hinge pattern
- Push the ground away and stand up
- Hinge and keep the bar close to your body to lower
- Maintain a neutral spine at all times
Sumo Deadlift
- Feet outside shoulder width
- Hands narrow
- Hip Hinge pattern
- Push the ground away and stand up
- Hinge and keep the bar close to your body to lower
- Maintain a neutral spine at all times
Dumbbell Stiff Leg Deadlift
- Feet hip width apart
- Hands just outside your hips
- Hip Hinge pattern
- Push the ground away and stand up
- Hinge and keep the bar close to your body to lower just past the knees
- Maintain a neutral spine at all times
Split Stance Kettlebell Deadlift
- Split stance
- Hold the kettlebell in front of trail leg
- Hip Hinge pattern
- Push the ground away and stand up
- Hinge and keep the kettlebell close to your body to lower
- Maintain a neutral spine at all times
Dumbbell Single Leg Deadlift
- One Leg
- Hands in front of body
- Hip Hinge pattern
- Push the ground away and stand up
- Hinge and keep the bar close to your body to lower just pass your knee
- Maintain a neutral spine at all times
Kettlebell Deadlift to Halo
- Feet hip width apart
- Hands just outside your hips
- Hip Hinge pattern / Halo / Switch sides each time
- Push the ground away and stand up
- Hinge and keep the kettlebell close to your body to lower
- Maintain a neutral spine at all times
Landmine Single Leg Deadlift
- Athletic Position
- One Leg
- Hand of leg that’s up holding the bar
- Hip Hinge pattern
- Push the ground away and stand up
- Hinge and keep the bar close to your body to lower just pass your knee
- Maintain a neutral spine at all times
Kettlebell Swings
- Athletic Position
- Lead movement with hips
- Hands in front of body
- Hip Hinge pattern
- Hinge and keep the kettlebell close then lift it up from the hip drive
- Maintain a neutral spine at all times
Single Leg Stiff Leg Deadlift to Shoulder Press
- One Leg
- Hands of leg up holding dumbbell
- Hip Hinge pattern / Press
- Push the ground away and stand up (knee up)
- Hinge and keep the bar close to your body to lower just pass your knee
- Maintain a neutral spine at all times
Trapbar Deadlift
- Feet hip width apart
- Hands just outside your hips
- Hip Hinge pattern
- Push the ground away and stand up
- Hinge and keep the bar close to your body to lower
- Maintain a neutral spine at all times
ViPR Pro Stiff Leg Deadlift to Offset Press
- Athletic Position
- Feet hip width apart
- Hands in off set grip on ViPR Pro
- Hip Hinge pattern / Press
- Push the ground away and stand up
- Hinge and keep the bar close to your body to lower
- Maintain a neutral spine at all times
Single Arm Kettlebell Deadlift
- Feet hip width
- Hold the kettlebell in-between shoe laces
- Hip Hinge pattern
- Push the ground away and stand up
- Hinge and keep the kettlebell close to your body to lower
- Maintain a neutral spine at all times
Walking Supermans
- Start on one Leg
- Push foot back and reach
- Hip Hinge pattern
- Push the ground away and stand up
- Take a step and repeat
- Maintain a neutral spine at all times