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 […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 8x RMM + 20x Frog Hops + 1 minute rest 6x RMM + 30x Frog Hops + 1 minute rest 4x RMM […]
STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for step ups (heavy-ish) Then: 5x per side Steps Ups, slow and strict, really focusing on form 5x Body Rows […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 5x Body Row 4x TGU + 5x Body Row 3x TGU + 5x Body Row 2x […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Goblet Squats, deep, focus on posture and hip opening 30m Tactical lunge Then: (team 1) Warm up to Dead Stop Back Squat (not too heavy, see below) Then: 5 x […]
August 7th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x […]
August 5th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy BSSU Then: 3x BSSU per leg 10x Anchored Leg lower x 5 […]
July 31st STRENGTH 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, forward and backward one hand then switch. Then: Work up to a heavy TGU Then 6 x 2 TGU per side Rest 2min between sets; During rest, […]
July 22nd STRENGTH 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 3 x 3 Ass to Bench Single Leg Squats (per leg) Then: Work up to heavy SLSLDL BB or KB Then 3x per side SLSLDL 6x […]
July 10 PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Push Press 60x Mountain Climbers (total) 6 rounds, rest as needed Then: 10/1 Alternating Ladder Body […]