10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 5x each side side Lying Thoracic Twist Then – 5x each side Weighted Step Up – hold KB at chest or can do BB on back 30sec Mountain […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 Maxercist Row each side Then – Warm up to ~heavy RDL and floor press weights Then – 5x RDL 5x Floor Press 5x each side Contralateral March (use weighted med […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 10 Good Mornings 3 x 5 Push Ups Then – 5x SLSLDL per side (BB or KB, fairly heavy) 8x Dips (rings/bars/bench) X 5 rounds, rest 60-90sec between rounds Then – […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SOTS press with PVC 2 x 10 frog hops Then – Warm up to Back Squat, fairly Heavy weight (can put chains on BB for added stability challenge) Then – […]
Coach Carolyn Parker is a life-long climber, skier, trail runner, cyclist and mountain guide who has made the successful transition into full time coaching work. Carolyn owns and runs Ripple Effect Training in Carbondale, Colorado, where she shares her expertise in strength training, injury recovery and muscular conditioning with hundreds of mountain athletes. Her goal […]
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, work on hip opening and posture 3 x 5 each side single leg squat to bench Then – 30m Weighted Walking Lunge – hold weight at chest […]
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 work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Body Rows on rings 2 x 10 Push Press (DBs/KBs) Then: 10x Body Row 20x KB Head Cutters 30x Push Ups 40x Leg Lowers 50x Whip Smash (or Goblet Squats) 60x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 good morning with KB Then: 15m Sled Push (heavy) 10x Goblet Squats 10x KB Swing 5 Rounds, rest as needed Then: 10x Skaters Lunge with Landmine […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: 10 to 1/1-10 alternating Ladder Ball Slams Box Jumps (10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc) Rest as needed […]