10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward / backward, then switch arms) Any additional mobility/stability work Then – 10x Dead Lift (KB or BB, medium weight not too heavy) 2min Step Ups (with or without […]
10:00 warmup 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/back-switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, rest 1-2 minutes between rounds Then: 8x Floor Press 10x Windshield Wiper or Floor Wiper 10x (Total) Bird dog on back with […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats – deep, hip opening + postural focus 3 x 5 per side Maxercist Row Then – Warm up to heavy-ish RDL (Can use BB or KB) Then – 5x […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 8 good morning 3 x 3 maxercist row Then: 3x SLSLDL 8x Chest press, bench, bosu or floor Then: 10x Ball Slam 10x Lateral med ball throw with partner, […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Clean and Press […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 5 SOTS press 30m OH walking lunge – forward and backward then switch arms. Then: Work up to heavy TGU Then: 2x TGU 6x Body Row x 6 rounds […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 8 goblet squats Then: Work up to a heavyish back squat 5x Back Squat + 6x Ring or regular Dip x 5 rounds rest as needed Then: 5x Bent […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Half kneeling OH press with KB up Then: 3x Deadlift (heavy) 8x Pushpress X6 rounds (Rest 60-90 seconds between) Then: 10x Pull Over 30 Sec side plank (Ball between knees) […]