Yoga Recovery for the Modern Mountain Athlete with Sarah Coburn Starting October 2019, Tuesdays 6-7pm At The Ripple Effect, 2551 Dolores Way, Carbondale, CO 81623 $20.00, Cash Only Elevate your athletic performance with an increased range of motion. Create space within the body to allow the emergence of better alignment. Lay a foundation […]
Kids Class age 12 – 14 RE parents, I’ve been asked more and more frequently about the possibility of a younger kids class happening. Or I’ve been hearing what a great thing it would be to give the movement and alignment education we provide at Ripple Effect to our kids when they are […]
NEW CLASS FOR MOM’s Postpartum Class Specializing in regaining strength the correct way post child birth. Tuesdays 1:45pm Covering: Pelvic Floor strengthening and reintegrating movements safely. Helping mom’s avoid complications down the road with core, hips, knees, low back and more. To register or for more information: Call 970-773-3317 or email Carolyn to set up an initial […]
Universal Stats – All of the below are listed with a range, for gender, age and sport application. Additionally they are adjusted down from an athletes max by 10% per decade over age 50. And are adjusted or removed if injury or ROM limitation precludes one from properly performing movements. All of the following require […]
The Science of Strength: This email is going out to all our athletes, both old and new. It’s aim is to be informative and educational. Ripple Effect specializes in training “mountain” athletes. By mountain athlete I mean someone who moves their body through varied terrain during sport. Running, Climbing, Cycling, Skiing, Boating, Hiking… the list […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 2 x 5 Squat Jumps Then: Find weight for step ups and cleans (same weight for both) Then: 5x per leg Weighted Step Ups – hold Kbs […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning then: Pull-up + Deadlift @ 30 – 50% of 1RM (light – warm up weight) + Box Jump 10-9-8-7-6-5-4-3-2-1 reps of each rest 5:00 – put toys […]
Nov 9 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 6 goblet squats Then: 5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete) rest 1:00 between rounds Then: 10x GHD […]
October 25 Strength 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 ass to bench squat Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x Med Ball Sit throw to partner or […]
Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical lunge x 2 Then: Warm up to heavy SLSLDL @ BB or KB Then: 6 x 3 SLSLDL 10x Anchored Leg Lower between sets. Then: 5x Bent Over Row 10x Push […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Good mornings 2 x 5 Body Rows THEN: 5x RDL 5x Pull Ups X 5 rounds, rest 1min btw rounds THEN: 8x Dips (rings, bars, or […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 SLSLDL. Per side 2 x 5 Squat Jumps 2 x 5 push ups THEN: 10x Weighted Walking Lunge, total steps 5x Bench Press/Chest Press – can […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 6 Goblet Squats 2 x 5 Body Rows THEN: 5x Front Squat 8x Pull Over X 5 rounds, rest 1-2 min btw rounds THEN: 5x Floor Press […]