Workouts

 
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In the Gym January 22nd

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH walking Lunge (forward/backward each side)
3 x 5 Squat Jumps
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
60sec Plank Hold
20x Frog Hops
x 5 Rounds, rest as needed
If time:
1000m ski/row for time
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…