Day: June 27, 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:…

COMPETITION – SQUATIntention: to increase squat depth, learn the skill of the cyclist squat and strengthen the legs.Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL…

OLYMPIC LIFTING – SNATCHIntention: shoulder mobility for the snatch position, building leg strength in the OH squatPrep: 20 cal on bike, trigger ball in lat, pec, trap, scap and sub…

PRACTICE – HINGEIntention: Developing technique for a fast and powerful hip extension.Prep: Mobility for sumo hinge and row. Activation for Core, Lats, Glutes and Quads – deadbugs, kneeling banded lat…

MENTAL TOUGHNESS – UB HORIZONTAL PUSHIntention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.Prep: Bike or Rower 2 min, 90/90 hip rotations into…

COMPETITION – UNILATERAL Intention: Functional single leg/arm work to improve core/back activation, helps correct strength imbalances and improves posture and stability. Prep: Bike or Rower 2 min, 90/90 hip rotations…