Day: June 20, 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, learn the skill of the cossack squat, and strengthen the shoulders in the OH pressPrep: trigger ball quads, glute med and lats, adductor…

OLYMPIC LIFTING – BB SNATCHIntention: focus on control at all times rather than lifting heavy – we are rebuilding technique. RPE should remain at 5-6 throughout, in order to prioritise…

COMPETITION – HINGEIntention: Developing speed and power in the hip extension with tempo in the RDL and Hang Cleans. The A series will prep the body for the Hang Clean…

PRACTICE – UB HORIZONTAL PUSHIntention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.Prep: Cardio machine. Calf, pec, hip flexor stretch. chest, glute and…

PRACTCE – UNILATERALIntention: Functional single arm/leg work to improve core/back activation, helps correct strength imbalances and improves posture and stability.Prep: upper back, knee, hip and ankle mobility – rockbacks w/t-spine…