Author: Thea Dupay

PRACTICE – SQUATIntention: This weeks focus is hip extension & confidence under the bar.Prep: Release hips, quads, calves, activate glutes, shoulders, abs.4 setsA1) BB Zombie squat or Zercher squat x…

PARTNER WORKOUTIntention: Hyrox/DEKA simulation exercise stations. Teams of 3.Prep: ankle prep, calf release, quad release, hang, shoulder CARs, hamstring curls, plank crunch, SL glute activation. adductor pulls.Teams of 34 rounds…

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume aour intention for this cycle is to grow stronger through volume, patience and precision.…

PRACTICE – UB HORIZONTAL & VERTICAL PRESSIntention: This weeks focus is connecting glutes to the core. Stacking the rib cage over the pelvis. Tuck the tailbone and pull the bottom…

COMPETITION – HINGEIntention: This weeks focus is connecting glutes to the core. Confidence under the bar, using an even and strong foot drive from the floor in the conventional BB…

PRACTICE – UNILATERALIntention: Unilateral exercises help weight‑lifting athletes by correcting side‑to‑side imbalances, improving stability, and reducing injury risk—all of which support stronger, safer lifting. This weeks focus is connecting glutes…