FULL BODY:
Tip: NORDIC HINGE
The Nordic hip hinge, also known as the harop curl, is a highly effective exercise for developing hamstring strength and resilience. To perform it, kneel on a soft surface with your feet anchored securely under a stable structure or have a partner hold them down. Slowly lower your torso towards the floor, keeping your knees at a constant 90-degree angle. These mechanics lead to a hinge motion at the hips. Engage your core and keep your back straight throughout the movement to prevent overarching or rounding. Lower yourself as far as you can control, aiming to maintain constant tension in your hamstrings. Once you reach your limit, squeeze the glutes to bring your torso back up to the starting position. Focus on controlling the descent and emphasizing the contraction of your hamstrings to return to the starting position. Repeat for the desired number of repetitions, ensuring smooth and controlled movements throughout.
Station 1: Aerobic Pace: 10 min
4 rounds
1:15 min Row
then within 1:15min
• 10 Underswitch to Crab Reach (5/side)
• 10 Cobra Curtsy Squat (5/side)
• 3 Pronated Strict Pull Up
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
10 Incline DB Bench Press.
directly into
8-12 Pike Strict HSPU
1 Warm-up Set: if needed:
Warm-up Set 1: 10 reps – Easy
Station 3: STRENGTH BALANCE: 10 min
4 Sets
1) 10 Nordic Hip Hinge
2) 10 Goblet Spanish Squat
Station 4: INTERVAL WEIGHT TRAINING : 10 min
3 rounds:
Within 3min 20 seconds in each round, complete:
800/650m Bike to be completed within 2 min
12 Dual KB Cleans
12 KB Goblet Tall Kneeling To Standing (6/leg)
Max Plank KB Pull Through
