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Congratulations to Allegra for winning her IFBB Pro Card!
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Hinge– The action of hip flexion/extension; or in other words, pushing your hips back. The primary muscle groups will be the glutes, hamstrings, and spinal erectors. Referring to a movement pattern as a hinge denotes that the primary action is hip flexion/extension even if there are aspects of other patterns
Warm-Up sets are a subset of the specific warm-up and will be done with the intention of accumulating low-threshold volume before your working set(s). Going with the same example here when building up to a top set of 200×5 on Barbell Back Squats, you may perform the following as warm-up
Walking Lunges: – Begin by standing tall and upright with your feet in line with one another.– Start the movement by shifting your weight into one hip/leg and stepping out with the other. The direction of the leg should be slightly outward, abducting from your midline rather than in a
