Workouts

 
October 2021
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In the Gym August 4th

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 to find glutes and core stability before standing up
Rest 1-2 minutes between sets
During rest, complete:
5x Front Raise + 5x Lateral Raise + 5x Reverse Fly (light DBs, same weight for all movements)
Then: (Team 2)
8x KB Swings + 3x Burpees
As many rounds as possible in 12 minutes, rest as needed to maintain form
Then:
3 x 60sec FLR @ rings or Plank Holds, 60-90sec rest between each
Then:
Cool Down


In the Gym March 29th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization)
Then:
15 – 1 Ladder Goblet Squats
between each “rung”, complete 8 calories @ ski or bike
Rest as needed to maintain form, goal is perfect posture for goblet squats!
Then:
5x Pull Up
10x Sit Ups (can be GHD if appropriate for athletes)
30sec Ring support hold
x 5, rest as needed to maintain form
Then:
Cool Down, stretch, extra mobility…


In the Gym February 22nd

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 5 Push up
Chest opening and OH mobility on Foam roller or bench
Then:
Work up to heavy Bench Press:
Then:
5 x 5 Bench Press
In between sets
10x single leg explosive step-up (per leg)
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
5x Push up
x 5
Then:
4x 30 sec ring support/30 sec rest
Then:
Cool Down – emphasis on mobility

Athletes: Seth, Greg

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