Phase 12

Now is the time to finish the year strong!

In this season of giving, show your hammies some self love with the roller.

And why we are not CrossFit.

In Phase 12, the progression tracker is the deadlift, but it rarely makes its appearance in this phase. Huh, why’s that? In Thrive, we train smart, we are not chasing numbers, specifically for performance loads, for any one exercise. Our goal is NOT to train the deadlift to get the best deadlift score on tracker week. However, we do train the hip hinge in every phase; therefore we are building and/or sustaining functional strength within that pattern. Phase 12 examples of the hip hinge pop up in various ways. Marching Hip Lift, Kettlebell Swing/Kettlebell Deadlift, Stability Ball (or slide-board) Leg Curl, 1 Dumbbell reaching Single leg deadlift. The purpose of the tracker is to just "check in" with relative strength to validate all the effort we put in. However, we don't want this to turn into a competition, but rather an event of validation.

We like to point out that every great workout, consists of four basic movements. The fun part of Thrive is all the creative, but effective ways to perform these four moves.

• Squat

• Hip Hinge

• Push

• Pull

  **note the alignment of the rear leg in the video below. The hip does not open and the toes stay pointed to the floor. At the top of the movement, stand in a tight plank.