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In the Gym March 28th

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec air squat / 30sec squat hold 2 x 30sec push press / 30sec oh hold Any additional mobility/stability work Then – “On The Minute”: One minute to complete each movement; remaining time […]


In the Gym March 26th

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 frog hops 2 x 5 reverse flies Any additional mobility/stability work Then – 10 to 1 Ladder Head Cutters / Burpees (10/1, 9/2, 8/3, 7/4…1/10) Rest as needed to maintain form Then […]


In the Gym March 24th

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 10x Split Jumps (total) + 20sec sprint @ machine of choice 20x Split Jumps (total) + 20sec sprint @ machine of choice 30x Split […]


In the Gym March 21st

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 of each: Front Raise, Lateral Raise, Reverse Flies (light DBs) Any additional mobility/stability work Then – 5x RDL 15m Weighted Walking Lunge 5x Push Press X 6 […]




In the Gym March 14th

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 per side Single leg squat to bench 2 x 8 of each – Rows, Pull Downs, Reverse Flies @ Cross-over symmetry bands Any additional mobility/stability work Then – 4 x 30sec work […]


You Can’t Do It All

In my coaching and instructor role, I have found that our athletes can feel increasingly overwhelmed with the volume of information circulating about “all the things” we are “supposed” to do. In this technology driven fast paced world, sorting through the latest fitness suggestions can be daunting. Thus, the team at Ripple Effect decided to […]


In the Gym March 12th

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward / backward then switch) Any additional mobility/stability work Then – 6-way BB or KB Complex 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat […]


In the Gym March 10th

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 30/30 air squat / squat hold 2 x 30/30 push press/oh hold Any additional mobility/stability work Then – “On the Minute” 10x Dead Lift (Medium weight not too […]