10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Frog Hops 2 x 30m Tactical Lunge Then – 5x Head Cutters (medium heavy weight) 10x Split Jumps x 5 rounds, rest 30-60sec between rounds Then – 12x Seated Med […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Push Press 2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs Then – 8x Ball Slams 200m ski […]
Education Email Fall/Winter 2022Protein Nutrition – It’s time for an another Education email from the desk of Carolyn Parker. Our focus today will be on PROTEIN.Protein is a critical part of our daily nutritional profile and it has been a fairly consistent observation of mine that many athletes do not consume enough protein to support […]
Good Day Ripple Effect Athletes! It’s time for another educational email and a few updates from the desk of Carolyn Parker.Today the subject is all about heat, why it is so important to NOT over heat, and the science of sport performance and cooling techniques. Most of the details in this quick overview are presented […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work Then – 2 x 10 of each (on each side) – Side lying heel circles Reverse clamshells Side Lying Bicycles Then – 10x Skater’s Lunge hops (each side) 10x Whip Smash 30sec OH […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Goblet Squats 2 x 10 Frog Hops 2 x 5 SOTS press w/PVC Then Warm up to Back Squats not too heavy, see below… Then – 5 x 5 Isometric-Dynamic […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Weighted walking lunge – hold KB at chest 2 x 5 Push Press Then – 6 to 1 ladder Split Squats (each side) – can go up in weight as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 Push Ups 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then – 5x Box Jumps 5x Push Press (heavy) X 5 rounds, rest 60-90sec between rounds Then – […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 5 Halos each direction (KB or Plate) Then – Break into teams if class is big (Team 1) 10x Whip Smash 15m Sled Push heavy + […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 8 Goblet Squat – deep, hip opening, work on posture 2 x 8 KB swings Then – 8x Cleans (can be with BB or KB) medium weight 30sec sprint @ machine […]