Grxce Renauriorioo

Workout rundown ⬇️⬇️⬇️

This is all about producing force through the hips while keeping your trunk stable. The stronger your brace, the more efficiently you’ll transfer force. Move with intention, this is very hinge dominant, so if you start to fatigue in form, drop down in weight or give yourself a little more rest.

Each Movement
4 Sets | 8–12 Reps

1. Sumo Deadlift

Focus: This isn’t a squat, don’t start by bending in the knee. Start by hinging at the hips.
Push the floor away driving that weight through your hips. Stand tall at the top without leaning back.

2. Split Squat

Focus: Stay stacked over your front leg and drop straight down. Brace your core and use your exhale to drive back to standing.

3. Stiff Leg Romanian Deadlift

Focus: Keep your ribs stacked over your pelvis and find length through the back of your legs. Slow the movement down, maintain your brace, then drive your hips forward to stand.

4. Kettlebell Swings

Focus: Hike the bell back, snap your hips forward, and let the kettlebell float. The power comes from your hips!! not your arms.
Time your exhale with every powerful hip drive.

➡️CORE CIRCUIT

4 Rounds | 8–12 Reps Each Side

Today’s goal is resisting movement. Slow every rep down, stay connected to your breath, and challenge your core to keep your torso stable while your arms and legs move.

1 Pallof = anti rotation
2.Goblet March = anti lateral flexion
3 Halos = shoulder stability with trunk control