Hinging and Bending (Daily Workouts – 111825)
Before Getting Started
11/18/25
Hinging and Bending
| 1A | Single Leg Glute Bridges | 2 x 10e |
| 1B | Lateral Bridges | 2 x 10e |
| 2 | Below the Knee Hang Snatch | 3 @ 55% |
| 3 @ 65% | ||
| 3 @ 70% | ||
| 2 @ 75% | ||
| 2 @ 80% | ||
| 3 | Front Squat | 5 @ 57% |
| 4 @ 64% | ||
| 4 @ 68% | ||
| 3 @ 72% | ||
| 3 @ 76% | ||
| 4A | Barbell Step-ups | 3 x 5e |
| 4B | Rear Delt Fly | 3 x 12 |
| 5A | Barbell Shrugs | 3 x 10 |
| 5B | Hanging Knee Raise | 3 x 10 |
Coach’s Notes
Let’s start with the Below the Knee Hang Snatch, one of my favorite Snatch variations. If you’re not comfortable with them, you can use a less complex Olympic variation (like a Clean or Snatch Pull) or you can simply sub in KB Swings to get some quality hinging in.
If you do sub in KB Swings, increase the volume to 5 sets of 5.
After Snatches, it’s a pretty straight forward lower body strength day with some rear delt and core work sprinkled in.
The only other thing I would mention is if you’re not comfortable doing Step-ups with a barbell, then don’t hesitate to sub in dumbbells.
