Day: June 13, 2026

Strength Program – 7 Week OverviewBuild strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload. This block is about:…

PRACTICE – SQUATIntention: to increase squat depth learning the skill of the Cossack squat and to strengthen the shoulders in the OH press.Prep: trigger ball glute med, quads and lats,…

OLYMPIC LIFING – BB SNATCHIntention: Re learning the technique of the BB SnatchPrep: Roll thoracic,shoulder hanging stretches Rower, Glute activation x 20ea, 45 Hyper x 15 , hollow to arch…

PRACTICE – HINGEIntention: Strengthening the hinge pattern in a sumo position and strengthen single arm back and rotation with the ring row.Prep: Hip, thoracic and shoulder mobility. Glute, quad, adductor…

COMPETITION – UB HORIZONTAL PUSHIntention: changing the bench press to DBs to train shoulder stability, competition style B series because some days you have to fight to win!Prep: pec release,…

MENTAL TOUGHNESS – UNILATERALIntention: To increase range in ankles, knees and hips. Improve single leg balance and imbalances.Prep: mobility for single leg work, full shoulder rotation range, ankle range. SL…