Hinge and Carry
Two forty-minute days a week, for six weeks, to add to the gym days you already have: the hinge, the carry and the trunk — a stronger base under every big lift.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- A gym: a bar and rack, a back-extension bench, a cable stack, heavy dumbbells or kettlebells to carry.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hinge
- Romanian Deadlift 4 × 8
- Good Morning 3 × 10
- Back Extension or Reverse Hyperextension 3 × 12
- Cable Pull-Through or One-Arm Kettlebell Swing 3 × 15
- Plank 3 × 45 sec
Every hinge the same: hips back, shins still, the bar or the cable close, a long straight line from head to hip. Stop where the hamstrings stop you.
Day 2 Carry
- Farmer's Walk 4 × 40 m
- Pallof Press 3 × 10 each side
- Dead Bug 3 × 10 each side
- Superman 3 × 12
- Rack Pull 3 × 5
Carries: heavy enough that the last ten metres are hard, shoulders back, walk tall. Rack pull from just below the knee, and only after the carries.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Lower back · Abdominals · Hamstrings · Forearms · Glutes
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A gym: a bar and rack, a back-extension bench, a cable stack, heavy dumbbells or kettlebells to carry. Train 2 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Hinge and Carry” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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Ask your trainer
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