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Whiteboard with the workout Hang & Hinge

Hang & Hinge

32 minEMOMStrengthMobility

Rhythm One exercise every 2 min, the rest of the block is rest. Parts one after another, alternating the exercises within a part: part A 5 rounds, part B 3 rounds.

Equipment

  • Barbell
  • Bench
  • Dumbbells
  • Kettlebell
  • Pull-up bar
  • Rings

Videos

Follow-along

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. A1 Pull-Up 5

    Pull-up bar / Rings

    From a still hang on a bar or rings, pull up until the chin clears the grip, lower all the way with control.

    • Upper body
    More on this exercise – Pull-Up

  2. A2 Ring Dip 5

    Rings

    From support on the rings, lower until the shoulders are about level with the elbows and press back up – keep the rings close to the body.

    • Upper body
    More on this exercise – Ring Dip

  3. B1 B-Stance RDL 6

    Barbell / Kettlebell / Dumbbells

    Romanian deadlift with a staggered stance: the rear foot only supports on the toes, the load sits on the front leg.

    • Lower body
    • One side at a time
    More on this exercise – B-Stance RDL

  4. B2 Loaded Thomas Stretch 6

    Kettlebell / Dumbbells + Bench

    Lying on your back at the edge of a bench, one knee to the chest, the other leg hangs down with a weight on the thigh – stretches hip flexors and the front of the thigh.

    • Lower body
    • One side at a time
    • Hold (isometric)
    More on this exercise – Loaded Thomas Stretch

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.