PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge Then: 5x Front Raise 5x Lateral Raise 5x Reverse Fly 3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization) Then: 15 – 1 Ladder Goblet Squats between each […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 per side KB Press and Stretch Then: 60sec Step Ups – with or without weight (weight can be at FR or FC) 200m sprint @ […]
PE/SE 10:00 warm up individual work on mobility or stability or both 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps 2 x 8 Push Press light weight Then: 8x RMM @ + 4x Box Jumps 6x RMM @ […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats Then: Partner up… P1: 30m Flying Burpees P2: Hold Plank or FLR until P1 has completed 30m (if athletes don’t have a partner, have them hold plank for as long as they took […]
POWER 10:00 warm up – add in a few 30sec sprints toward the end to get heart rate up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30m Tactical Lunge 2x 10 Push Press Then: 15x Goblet Squats 10x Plate Halos each side 250m […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 push ups Then: 15m Flying Burpees 6x Box Jumps 60sec rest x 6 Then: 4×30/30sec squat/squat hold 4×30/30sec DBPP/OH hold Then: Rest 3 minutes Then: 10x (each side) side plank […]
POWER 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 3 x 5 Squat Jumps Then: Warm up to Back Squat Bar + Chains (not too heavy – see below will be accelerating) Then: 5 x 5 […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH Walking Lunge (forward/backward each arm) 2 x 10 KB swings Then: 8x Ball Slam 5x Split Jumps per leg (can be weighted) 5 rounds, rest 1 min between rounds Then: 15m […]
POWER 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 2 x 30m Tactical Lunge Then: 5x (per leg) Weighted Step Ups 5x Box jumps 60 sec rest 5 rounds Then: 10x each direction Bulgarian Bag Swings (or Plate Halos) […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press Mobility 3 x 5 wall squat 2 x 5 squat jumps 2 x 10 KB swings Then: 20x Air Squats 15x Whip Smash 10x Push Press 90sec rest 5 rounds Then: 10 to 1 Body Row Ladder Between rungs of ladder, […]