Author: Thea Dupay

OLYMPIC LIFTING – BB SNATCHIntention: getting comfortable with the bar overhead, and upper back strength in the pull under.Prep: Lat, trap, pec, scap, sub scap release. Quad, adductor, glute med…

PRACTICE – HINGEIntention: This phase is all about building hip power, today we aim to learn the technique of the KB swing with a strong foundation of repeated movement patterns.Prep:…

COMPETITION – 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…

MENTAL TOUGHNESS – UB PULLIntention: Power and hip drive focus with DB hang cleans. Mental toughness for the B series. 2 x 8 minutes – 60seconds on each exercise with…