10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single arm OH walking lunge (forward/backward each side) Then: Warm up to heavy Split Squat (can hold weight at sides or at chest) Then: 5x each side Heavy Split Squat 5x each side […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms) Then: Warm up to weight in TGU Then: 2x per side heavy TGU 5x Pull Ups X 5, rest ~60sec […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to ~heavy Front Squats (3 rep weight) Then: 6 x 3 Front Squat Rest […]
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 Reverse Fly Then: 5x per leg Weighted Step Up – Front Rack focus on posture 15m Heavy Bear Crawl Rest 60sec x5 (athletes can pair […]
STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture! Then: Can split people up into teams if class is large – no more that 4 people per […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: TGU, mobility and or with load if appropriate. Then: 5 x 3 TGU rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge – […]