Workouts

 
September 2021
M T W T F S S
« Aug    
 12345
6789101112
13141516171819
20212223242526
27282930  

In the Gym April 2nd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 10 Frog hops
2 x 5 Push Ups
Then:
8x Ball Slam
15 calories @ machine of choice (go hard!)
60sec Wall Sit Hold
60sec rest
x 5 Rounds
Then:
10x Goblet squat
10x (each side) Side plank hip lift – can do on hands or forearms; for added challenge put feet or knees on Bosu or hold exercise ball between feet
x 5 Rounds, rest as needed
Then, finish with:
6 to 1 Pull Up Ladder
Cool Down


In the Gym March 15th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 push ups
Then:
15m Flying Burpees
6x Box Jumps
60sec rest
x 6
Then:
4×30/30sec squat/squat hold
4×30/30sec DBPP/OH hold
Then:
Rest 3 minutes
Then:
10x (each side) side plank hip lift
8x Pull Ups
6x (each side) Weighted Single Arm Sit Up
4-5 rounds
Then:
Cool Down


In the Gym October 23rd

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest: complete 10x chest press or ring push up athletes choice (can be on bench, bosu, or floor)
Then:
5x Pull Ups + 40x Mountain Climbers (total) + 10x Side plank hip lift (10 per side)
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down