Hinge and Carry
Two forty-minute days a week, for six weeks, to add to the gym days you already have: the hinge, the carry and the trunk — a stronger base under every big lift.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- A gym: a bar and rack, a back-extension bench, a cable stack, heavy dumbbells or kettlebells to carry.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hinge
- Romanian Deadlift 4 × 8
- Good Morning 3 × 10
- Back Extension or Reverse Hyperextension 3 × 12
- Cable Pull-Through or One-Arm Kettlebell Swing 3 × 15
- Plank 3 × 45 sec
Every hinge the same: hips back, shins still, the bar or the cable close, a long straight line from head to hip. Stop where the hamstrings stop you.
Day 2 Carry
- Farmer's Walk 4 × 40 m
- Pallof Press 3 × 10 each side
- Dead Bug 3 × 10 each side
- Superman 3 × 12
- Rack Pull 3 × 5
Carries: heavy enough that the last ten metres are hard, shoulders back, walk tall. Rack pull from just below the knee, and only after the carries.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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