Fast Hip-Trunk Complexes

Level 1

Sugimotos

Coaching points

Stay Long. Hand as high as possible and foot as low as possible. Then switch as fast as possible.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

SL Plate Snatch to HL

Variations

Can use single arm hold, or dumbbell.

Coaching points

-Keep it Simple.
-Find a comfortable start spot.
-Get plate to top as fast as possible.
-Hold the hip lock and plate as high as you can for a second or two.

Volume

2-3 sets
4-6 reps

Fast Hip-Trunk Complexes

Level 2

Dead Fish Rolls

Variations

Work with a partner – ball pass in between each rep.

Coaching points

The elbows and knees MUST NOT touch the ground. So be FAST on the roll.

Volume

2-3 sets
4-8 way