AMRAP 15: 70 Double Unders 50’ Walking Lunge 12 Deadlifts (225/155) MWOD - Lunge Hip Distraction:
- Wrap a band around a post at knee height. Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward. Repeat 5 times. Switch sides
- Assume above position but allow knee/hip angle to relax past 90 degrees(lean further forward into lunge position). Constantly engage glutes to protect your back. Push hips forward towards end range then return to starting position. 1-2 second pulses in and out of end range anterior hip flexion. Repeat 20-30 times in a controlled manner with glutes always engaged. Switch sides.
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