MOVE Hinge + Explosive Push

Superset x 3

The first drill uses a hip hinge pattern hold and adds rotation reach. Use a wall for support.

The 2nd drill is an explosive push from the upper body. If you don’t have a ball. Try to elevate your hand on anything sturdy. Do 1 side at a time if needed.

UMT
MOVE SL Hinge Hold to T-Open
reps 6 ea
Tempo controlled
Rest 15 sec
Position the back foot on a steady object to create support and limit the hips from rotating.
Set Reps Tempo Rest
1 6 ea Controlled 15 sec (h:m:s)
2 6 ea Controlled 15 sec (h:m:s)
3 6 ea Controlled 15 sec (h:m:s)
UMT
MOVE MB Plyo Push-Up
reps 12
Tempo fast
Rest 60 sec
Use a heavy medicine ball that can support your hand and body weight.
Set Reps Tempo Rest
1 12 Fast 60 sec (h:m:s)
2 12 Fast 60 sec (h:m:s)
3 12 Fast 60 sec (h:m:s)