For time:
50 GHD hip extensions
800/1,000-meter row
25 GHD hip extensions
400/500-meter row
Post times to comments.
Stimulus and Strategy:
Get ready to find your posterior chain muscles today. Choose an option for the GHD hip extensions that allows you to complete consistent sets of 15 or more repetitions. Some athletes may even be able to go unbroken. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. If you are not consistently working with the GHD, reduce the reps and range of motion to accommodate your capacity.
Scaling:
Reduce the reps of the GHD hip extensions. Reduce the distance on the rower.
To reduce the complexity of the hip extensions, perform with a reduced range of motion.
In case of injury or limitation, for the GHD hip extensions, perform Superman holds on the GHD. Accumulate no more than 2 minutes total. If you do not have a GHD or are not familiar with the equipment, consider performing good mornings, lightly loaded or unloaded. For the 800/1,000-meter row, perform 1,750/2,500 meters on the Echo bike or an 800-meter run. For the 400/500-meter row, perform 500/700 meters on the Echo bike or a 400-meter run.
Intermediate option:
For time:
30 GHD hip extensions
800/1,000-meter row
15 GHD hip extensions
400/500-meter row
Beginner option:
For time:
30 good mornings (banded or empty barbell)
400/500-meter row
15 good mornings
200/250-meter row
Coaching cues:
Throughout your reps on the GHD, imagine a string between your sternum and your belly button. Your focus is on keeping your string stretched tight.
Resources:
The GHD Hip Extension
Rowing Technique Tips
The Good Morning
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