Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 Good mornings 2 x 30m Tactical lunge Then – Warm up to Heavy Dead Lift Then- 5x Dead Lift (fairly heavy) 5x Dips (@rings/bars/bench) x 5 rounds, […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH Walking Lunge (forward/backward then switch) Then – 5x per side Weighted Split Squat (heavy if possible) 5x Heavy Bent Over Row x 5 rounds, rest 1-2min […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m tactical lunge 2 x 30sec db push press / 30sec oh hold (light DBs) Then – warm up to Back Squat Then – 5x Back Squat (fairly […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 Good mornings 2 x 5 Reverse flies Then – warm up to heavy-ish SLSLDL Then – 5x per side SLSLDL (fairly heavy) 5x Heavy Pull Over 5x Heavy […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m tactical lunge Then – warm up to fairly heavy RDL (BB or KB/DBs) Then – 5x RDL fairly heavy 5x per side – Single Arm / Single Leg […]
Ripple Effect Moms’ Class For the pre and post partum athlete Pelvic floor and core strengthening, how to support strength and movement before and after childbirth, and how to manage hormonal changes especially relating to joints and connective tissue. Wednesdays at 2pm / $25 per class This class will help individuals gain and maintain strength […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 5 per side half kneeling single arm OH press 2 x 5 per side maxercist row Then – warm up to heavy-ish TGU Then – 3x per side TGU […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 5 Reverse Flies 3 x 8 Goblet Squats – deep, hip opening Then – warm up to heavy Back Squat + Bent Over Row Then – 5x Back Squat […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 good mornings 2 x 30m tactical lunge Then warm up to heavy-ish SLSLDL (BB or KB) Then – 5x per side SLSLDL 5x Body Rows @ rings x […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 Good mornings 2 x 5 per side single leg squat to bench Then – warm up to heavy Dead Lift Then – 5x Dead Lift (fairly heavy) 8x […]