Author: Thea Dupay

PRACTICE – UNILATERALIntention: Unilateral exercise to improve balance and stability and core engagement. Great for correcting muscle imbalances on left and right sides!Prep: trigger ball release for the glute med…

PARTNER WORKOUT – DEKA STYLEIntention: Deka style stations in partners in preparation for the Deka events early next year.Prep: Mobility for shoulders and hips, SL glute activation, shoulder big 3,…

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume and explosiveness, refine our technique under moderate load and walk away each week feeling…

COMPETITION – UB PULLIntention: Building upper back strength and power in the pull movement. Plenty of opportunity to work on the clean movement in the competition B series. Quality reps with…

PRACTICE – SQUATIntention: focus on powerful hip extension in the squat cleans.Prep: foam roller quads, ITB, adductors, glute med, Lats. SL glute activate, adductor activationankle circles, calf raises, 2 foot…

PRACTICE – UB PUSHIntention: Working on a powerful push out of the bench press and deadlift. Stay strict on the tempo!Practice for thrusters in B series with a descending ladder.…