10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: 5x Split squat 8x Box Jump x 5 rest as needed Then: 10x Russian Twist with Landmine 15m heavy sled […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 8 good morning 3 x 3 maxercist row Then: 3x SLSLDL 8x Chest press, bench, bosu or floor Then: 10x Ball Slam 10x Lateral med ball throw with partner, […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge, forward and backward Then: 5x Strict press 10x Split Jump x 5 rounds rest as needed Then: 15m Bear Crawl + Push up ladder 10 – 1 […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 6 Deep Goblet Squat Then: 5x Back Squat 8x KB Swing x 5 rest as needed Then: 5x Dip 30 sec ring support x 5 rest as needed Then […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 8 Goblet Squats 3x per side Swing Snatch + Reverse TGU + Windmill one full round of all three is one rep Then: 10x Landmine Reverse Lunge – bar […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL 8x Pull Over 10x Leg Lower x 5 rounds rest as needed Then: 30 […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x step up per leg 8x pull up x 5 rest as needed […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 8 goblet squat deep with hip opening and postural work! Then: 6x heavy goblet squat 10x russian twist with landmine, can be 5 per side or ten athletes choice […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 6 goblet squat focused on depth and glute activation Then: Work up to a heavy-ish BS Then: 5x back squat 8x push press x 5 rounds rest as needed […]
Happy Equinox Ripple Effect Athletes! It’s time for our quarterly education email and updates from the desk of Carolyn Parker and the staff at Ripple Effect. We’ve had an amazing winter, so much snow and if I get this email out on time we will be in the midst of another atmospheric river weather event […]