Hinge / Push Day

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Hip Hinge / Pushing/Chest Day

1-warm up set – followed by 3 working sets

LMT
Reverse Banded Flye
reps 10
Tempo controlled
Rest 30 secs
Start with shoulders pronated, then externally rotate shoulders as you abduct them away from mid-line.
Set Reps Tempo Rest
1 10 Controlled 30 secs (h:m:s)

Used to warm-up rotator cuff prior to pushing.

LLT
2-Arm Dumbbell Deadlift/Hip Hinge (top-down)
reps 12
Tempo controlled
Rest 60-90s
Keep Shines Vertical/perpendicular to floor, sit pelvis/hips back.
Set Reps Tempo Rest
1 12 Controlled 60-90s (h:m:s)
2 12 Controlled 60-90s (h:m:s)
3 12 Controlled 60-90s (h:m:s)
4 12 Controlled 60-90s (h:m:s)
LLT
2-arm Dumbbell Shoulder Press
reps 10
Tempo controlled
Rest 60-90s
Set Reps Tempo Rest
1 10 Controlled 60-90s (h:m:s)
2 10 Controlled 60-90s (h:m:s)
3 10 Controlled 60-90s (h:m:s)
4 10 Controlled 60-90s (h:m:s)
LLT
Hex-Bar Neutral Grip Deadlift
reps 10
Tempo controlled
Rest 60-90s
Set Reps Tempo Rest
1 10 Controlled 60-90s (h:m:s)
2 10 Controlled 60-90s (h:m:s)
3 10 Controlled 60-90s (h:m:s)
4 10 Controlled 60-90s (h:m:s)
LLT
2-arm Dumbbell Shoulder Press
reps 10
Tempo controlled
Rest 60-90s
Set Reps Tempo Rest
1 10 Controlled 60-90s (h:m:s)
2 10 Controlled 60-90s (h:m:s)
3 10 Controlled 60-90s (h:m:s)