Lower B (Hinge & Carry)

Warm-up

• 10 min easy cardio
• Cat-cow Demo
• 90/90 hip switches Demo
• Glute bridge Demo x12
• Hip hinge drill with dowel Demo x10
• Bird dog Demo x5/side
• Ankle rocks (knee-to-wall) Demo x10/side

Main work

Pair A · alternate, rest after each round
• A1
  Cable pull-through Demo

  3 x 15
• A2
  Dead bug Demo

  3 x 10/side

Pair B · alternate, rest after each round
• B1
  Bulgarian split squat Demo

  3 x 10/leg @ 25-35 lb DBs
• B2
  Pallof press Demo

  3 x 10/side

Pair C · alternate, rest after each round
• C1
  Banded/cable hamstring curl Demo

  3 x 25 @ 80-90 lb
• C2
  Bird dog Demo

  3 x 8/side

• D
  Single-leg dumbbell calf raise Demo

  3 x 15/leg @ 70 lb

Finisher

• Farmer carry Demo

  3 x 40 yd

• Suitcase carry Demo

  2 x 30 yd/side

Notes

• Every lift day starts with the warm-up. Leave 1-2 reps in the tank.
• Romanian deadlift may replace the cable pull-through after 2-3 good weeks.
• See: Romanian deadlift (later progression) Demo