Advanced Workout #1 warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm. Then: 2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel 2 x 5 push up […]
Intermediate Workout #1 warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm. Then: 2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel 2 x 5 push up, […]
Beginner Workout #1 warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm. Then: 2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel 2 x 5 push up, […]
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 […]
Athletic Performance Recovery The least prioritized facet of training and it should be your top priority. The latest from the desk of Carolyn Parker, this educational email is an attempt to touch on the many types of “recovery”. After 30+ years of training and coaching, I can confidently say it is one of the most […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good mornings Then: Warm up to SLSLDL heavy (BB or KB) Then: 3x per leg SLSLDL 8x Ring or Regular Dip, either […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat appropriate for 5 […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back. […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet squat Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5x Back Squats 6x Push Press with […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM If TGU’s are a […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6 Goblet Squat 2×5 Push Up Then: 5x Back Squat 5x Chest Press X5 Rounds Then: 8x Flying Burpee 10x/side Side Plank Hip (or Leg) Lift 30-60s Mountain Climber X4 Rounds Then: 2000m Ski/Row for time
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning Then: 5x/leg SLSLDL 5x/side Landmine Russian Twist X5 Rounds Then: 8x Box Jump 30s Ring Support 10x Sit Up (can be weighted) X4 Rounds Then: 5x200m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Goblet Squat Then: 5x Front Squat 5x Pull Over X5 Rounds Then: 8x/arm Piston Strict Press 30s Plank Shoulder Tap 60m Farmer’s Carry 60s Jump Rope X4 Rounds Then: Cool Down with Mobility work