RIPPLE EFFECT ATHLETES This is the first of what I hope as a personal trainer to be a series of informative posts to help further your education and health, in your life of athleticism. I speak about these issues often in the gym, however with our busy lives pieces are forgotten. Give this a moment […]
Aligning the modern athlete is the foundation of all training we do at the Ripple Effect. Mobility and proper range of motion in all movements is the key to injury prevention and purposeful training. Over Head Reach Chest Opener L V 4 Single Leg Hamstring Work Hip Opener with Band Hip IT Band Work Frog […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×10 Bent Over row Then: 3x (Heavy) RDL 5x Front, lateral, Reverse Fly X6 Rounds, Rest 1-2 minutes between rounds Then: 10x Med ball sit toss or single arm weighted situp 10x Side Plank […]
Strength #14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Frog Hops Then: 30m (Heavy) Sled Push 10x Deck Squats X5 Rounds, rest 1 minute in between rounds Then: 8x Flying burpee 10x Anchored Leg Lowers 60 sec superhero hold (hold weights in hands […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 2×5 KB OH press and stretch (Can do half kneeling if more comfortable) Then: 5x Back squat (Pause at 3 points on the lower. Power up. Can use chains if appropriate) 5x Single KB […]