Author: Thea Dupay

PRACTICE – UNILATERALIntention: A big lower body A series, FFESS to improve balance, range and stability – use plates or wooden steps. Overhead, core strength and endurance in B series.Prep:…

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 – 6 Week OverviewThis phase lands right in the middle of our Lifting Party, prep focuses on developing Absolute Strength – lifting the heaviest load possible for a…

PRACTICE – UNILATERAL LUNGEIntention: Lower body strength and stability with a glute focus. B series designed to improve cardio fitnessPrep: Hang, quad and calf release, shoulder big 3, SL glute…

PRACTICE – UB PULLIntention: Big upper body A series with the pendlay row. This exercise primarily builds power and strength in the back muscles, with benefits for the lats, rhomboids,…

PRACTICE – SQUATIntention: Continuing the absolute strength phase. Working at approx 85% of 1RMPrep: Air squats to find out what is tight and needs mobility, spend 2-3 mins on release…