Author: Thea Dupay

COMPETITION – UB PULL / VERTICAL PUSHIntention: upper body strength and powerPrep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea,…

PARTNER WORKOUTIntention: SWC ROX prepPrep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec…

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…