10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 (per side) Single Leg Squat to Bench 2 x 10 Frog Hops Then – 15 – 10 – 5 reps of each: Split Jumps (each side) Push Press (with […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical lunge 2 x 5 Push Ups (inclined/knees/toes) Then: 10x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside) 20x Spit Jumps (total) + 30sec […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m Single arm OH Walking lunge (forward/backward then switch) 2 x 10 frog hops Then: 20x Split Jumps (total so 10 each side) 10x Burpees X 4, rest 60sec between rounds Then: […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30/30sec DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: 10x Ball Slam 10x Split Jump or Split Squat if knees protest 8x Chest Press Rest as […]
10:00 warm up work on mobility or stability or both 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking Lunge (forward/backward each side) 2 x 5 Squat Jumps Then: 8x RMM @ + 10x Goblet Squats 6x RMM @ + 10x Goblet Squats 4x […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: Back Squat warm up to weight then: 5x Back Squat 10x Sit up res some x 5 Then: 5x Pull Over 8x Chest Press 10x Split Jump (total) x 5 Then 4x […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 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. If appropriate for the athlete, do 30 – 60 sec ring support between […]
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 15 Air Squats 2 x 30m Tactical Lunge Then: 10x Goblet Squat (moderately heavy) 30sec sprint @ski/bike/row x 3, rest 30-60sec between rounds Then: 10x Split Jumps (or step ups) per […]
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 3 x 5 Squat Jumps Then: Do a few KB swings (find weight) and Split Jumps Then: 10x KB Swings 10x Split […]
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 30m Tactical Lunge 2 x 15 Air Squats Then: Athletes can do step ups fast if split jumps are no go Set up to do split jumps and sprints outside; OR, […]