Author: Thea Dupay

MENTAL TOUGHNESS – UB HORIZONTAL PUSHIntention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.Prep: Bike or Rower 2 min, 90/90 hip rotations into…

COMPETITION – UNILATERAL Intention: Functional single leg/arm work to improve core/back activation, helps correct strength imbalances and improves posture and stability. Prep: Bike or Rower 2 min, 90/90 hip rotations…

PRACTICE – UB PULL / VERTICAL PUSHIntention: Upper back and shoulder strengthPrep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea,…

PARTNER WORKOUTIntention: Working in pairs, share the reps/distance at each of the 8 stations – this can be divided equally or any other way the pairs wish.Prep: Bike or Rower 2…

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:…

PRACTICE – SQUATIntention: to increase squat depth, learn the skill of the cossack squat, and strengthen the shoulders in the OH pressPrep: trigger ball quads, glute med and lats, adductor…