MOVE Deadlift + Movement

Superset x 4

The first is a RDL the second is to move the hips and spine. Make sure to use appropriate weight. To Cue the RDL follow these steps.

1. Soft at the knees (not locked out)
2. Push the hips backwards.
3. Keep the spine long.
4. The head stays looking forward (don’t look up)
5. Keep tension by pulling back on the bar and rib cage to protect the spine.
6. Stable in the trunk, move in the Hips.
7. Bar path should move towards the toes or mid foot.
8. The bar should travel to mid-shin

LLT
MOVE Rdl
reps 8
intensity 7
Tempo controlled
Rest 30s
Move the hips back. Keep a long spine. The knees should be soft, not locked out. The head should be in neutral position, looking forward at the ground. Use a wall if need be to help think about moving the hip backwards
Set Reps Intensity Tempo Rest
1 8 7 RPE Controlled 30s (h:m:s)
2 8 7 RPE Controlled 30s (h:m:s)
3 8 7 RPE Controlled 30s (h:m:s)
4 8 7 RPE Controlled 30s (h:m:s)
UMT
MOVE Prone, H&F, Step to Rotate Pullback
reps 4 ea
Tempo controlled
Rest 60 sec
Set Reps Tempo Rest
1 4 ea Controlled 60 sec (h:m:s)
2 4 ea Controlled 60 sec (h:m:s)
3 4 ea Controlled 60 sec (h:m:s)
4 4 ea Controlled 60 sec (h:m:s)