10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 each side, OH Press and stretch, can use DBs or KBs 2 x 5 SOTS press with PVC at wall Then: Warm up to Overhead Squat, 3 rep weight (may need to […]
PE/SE (accumulation) 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 reverse flies, use light weight DBs or cross-symmetry bands Then: 10x Pull Ups 20x KB Head Cutters 30x Dips (bench, bar, or rings) 40x Anchored Leg Lowers 50x Ball […]
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 10 Good Mornings 2 x (30sec air squat + 30sec squat hold) Then: 10x KB Swing 2min Weighted Step Ups (hold weight at sides or front rack) 60sec OH Plate Hold […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 5 each side Cossack Stretch Squat 2 x 5 each side Kayakers (no weight) Then: Find weight for heavy push press, walking lunge (see below) Then: 10x Walking Lunge (total) – hold […]
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 Then: Warm up to Single Leg “Off the Box” Squat – can hold weight chest if appropriate Then: 4x per side OTB Squat 4x Strict Dead Hang Pull Ups […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Single Leg Squat to Bench Then: Work up to heavy SLSLDL BB or KB Then 5 x 3 SLSLDL per side In between sets complete 5x Dip or Ring […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat, deep with hip opening and postural work Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat Rest ~2min between sets During rest, complete 3x each […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 30m OH Walking Lunge (single arm forward and backward then switch arms.) Then: Split squats, warm up to 3 rep weight Then: 6 x 3 Split Squats per leg – hold weight at chest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 2 x 8 Good Morning with PVC or strap behind shoulders – engage shoulder blades Then: 5x RDL (can use BB or KBs/DBs) 5x Pull Ups 5x Push Ups (rings or BOSU […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 per side Single Leg “OTB” Squat unweighted Then: 10x Weighted Walking lunge (so 5 steps per leg), farmers carry good posture and strict form! 8x Body Rows 30sec per side Side Plank Hold (hands or […]