10:00 Warm up ski erg/airdyne/row Work on mobility or stability (Emily- Banded rows- 2×10 each. Watch her neck, and feel her lats to remind her of engagement) 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squats, deep, hip opening, focus on posture 3 x 3 each side SLSLDL, light, warm up Then: Warm up to Split Squats heavy – can hold weight at chest or at […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS press with PVC 30m Tactical Lunge Then: Warm up to Back Squat 3 rep weight Then: 3x Back Squats, heavy 60sec static hold of choice (ring support, front plank, side planks, […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking Lunge (forward/backward each side) Then: Warm up to heavy weighted step up, hold weights at chest or at sides (athlete’s choice) Then: 3x each side Weighted Step Up (heavy) 3x […]
STRENGTH 10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 each side, Single leg ass to bench squat Then: 10x (total) Weighted Walking Lunge, hold KBs (or DBs) in Front Rack position 3x Push Plank Row with DBs (heavy) Rest ~1min […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 ×5 wall squats 2 x 5 SOTS press with PVC at wall 2 x 5 squat jumps Then: (Team 1) Work up to a heavy-ish Back Squat Then: 5 x 5 Back Squat, pause at bottom of squat […]
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 and backward each arm) Then: (Team 1) 5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice) Start light and increase weight as […]
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 – deep, hip opening, focus on posture 2 x 30m tactical lunge Then: Work up to a heavy DL (find weight for 5 reps) Use Hex, KB, or BB […]
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 rest some x 5 Then: 5x Pull Over 8x Chest Press 10x Spilt Jump x 5 Then 4x 250m […]
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 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: 3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate […]