PE/SE #6 10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Goblet Squats 2 x 8 Push Press Then – 10x Back Squats + 10x Burpees + 60sec Side Plank (switch sides at 30sec) […]
PE/SE #1 10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec DBPP / 30sec OH Hold (stay light!) 2 x 30/30 squat / squat hold (no added weight) Then – 10x Head Cutters (fairly […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m Tactical Walking Lunge Then: 5x Box Jump 15 Sled Push X5 Rounds, rest about 1 minute in between rounds Then: 10x (total) Lateral Skaters jump -can be 10 per side or total athletes choice. 30 sec Ring Support 100m Sprint on […]
Strength #14 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH walking lunge (forward + backward, then switch) Then – 5x per side Weighted Step ups 8x Pull Ups x 5 rounds, rest ~1min between rounds […]
Strength #10 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m Single Arm OH walking Lunge (forward + backward, then switch arms) Then – Warm up to TGU fairly heavy if appropriate Then – 2x TGU per […]
Strength #9 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 Goblet Squats – deep, hip opening 3 x 5 (per side) Half Kneeling Single arm OH press Then – warm up to heavy-ish Back Squat Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side Single leg squat to bench 3 x 5 Push Ups (inclined / knees / toes) Then – 10x (total steps) Weighted Walking Lunge (fairly heavy) 5x Push Press (also […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 30m Tactical Lunge Then – 10x Body Rows 20x Head Cutters 30x Push Ups 40x Anchored Leg Lowers 50x Ball Slams 40x Sit Ups 30x Push Press 20x Goblet Squats 10x KTE […]
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 Reverse Flies (light DBs or bands) Then – Warm up to ~ heavy Front Squat Then – 5x Front Squats – can do with chains on […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep, work on hip opening 2 x 5 Push Press Then – Find weight for Cleans (BB or KB) – heavy-ish Then – 6x Cleans (~heavy) […]