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.<\/p>\n
4 rounds<\/p>\n
1:15 min Row
\nthen within 1:15min
\n\u2022 10 Underswitch to Crab Reach (5\/side)
\n\u2022 10 Cobra Curtsy Squat (5\/side)
\n\u2022 3 Pronated Strict Pull Up<\/p>\n
3 WORKING SETS
\n10 Incline DB Bench Press.
\ndirectly into
\n8-12 Pike Strict HSPU<\/p>\n
1 Warm-up Set: if needed:<\/strong><\/p>\n Warm-up Set 1: 10 reps \u2013 Easy<\/p>\n 4 Sets 3 rounds:<\/p>\n Within 3min 20 seconds in each round, complete:<\/p>\n 800\/650m Bike to be completed within 2 min 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 […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2298"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2298"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2298\/revisions"}],"predecessor-version":[{"id":2299,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2298\/revisions\/2299"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Station 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n1) 10 Nordic Hip Hinge
\n2) 10 Goblet Spanish Squat<\/p>\nStation 4<\/a>: INTERVAL WEIGHT TRAINING : 10 min<\/h4>\n
\n12 Dual KB Cleans
\n12 KB Goblet Tall Kneeling To Standing (6\/leg)
\nMax Plank KB Pull Through<\/p>\n","protected":false},"excerpt":{"rendered":"