10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SOTS press with PVC 2 x 8 Goblet Squats Then – Warm up to ~heavy back squat – can add chains for extra stability challenge Then – 5x Back Squats […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet squat Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5x Back Squats 6x Push Press with […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS with PVC Then – Warm up to heavy Back squat Then – 3x heavy Back Squats 5x Push Ups (on rings for added challenge) Rest 60-90sec X 6 rounds Then: […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 SOTS press w/PVC 2 x 8 goblet squats, deep with hip opening, focus on posture Then: Warm up to heavy Back Squat (for 5 reps) then: 5 x 5 Back Squats Rest […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Back Squat not heavy Then: 5 x 5 Isometric-Dynamic Back Squats How this […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 8 Goblet Squats – focus on hip opening and posture! Then: Warm up to Back Squat not too heavy; see below.. Then: 5 x 5 Isometric-Dynamic Back Squat: for each […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 ×5 wall squats 2 x 5 SOTS press with PVC at wall 2 x 5 squat jumps Then: (Team 1) Work up to a heavy-ish Back Squat Then: 5 x 5 Back Squat, pause at bottom of squat […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats Then: Back Squats Warm up to heavy-ish weight for 5 reps Then: 5 x 5 Back Squats – pause at both of each squat find stability and power from glutes Then: 15m Sled Plank […]
STRENGTH 10:00 warm up work on mobility/stability 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 2 x 8 Goblet Squats 2 x 10 good morning Then: Back Squat – can partner up if athletes are using similar weight, plus it helps people get adequate rest. Work up to weight then: 5x Back […]
PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats 2 x 10 DBPP Then: 10x Back Squats (@~50% 1RM) 500m ski/row for time (go hard!) 2-3 minute rest (depending on athlete) 3 rounds Then: 30-20-10 […]