Author: Thea Dupay

COMPETITION – UB HORIZONTAL PUSH AND VERTICAL PUSHIntention: Breaking down and practicing technique for thrusters.Prep: Squat and overhead mobility – Adductor stretch, hip flexors, shoulder cars. Quad, shoulder and glute…

PRACTICE – HINGEIntention: using a variation in our hinge to target different muscles and promote a more upright torso, it is also less range of motion which can allow us…

OLYMPIC LIFTING – CLEAN AND JERKIntention: UB strength and practice for the BB cleanPrep: 1 min rowfoam roll T spine15 light KB swingHollow hold 30s1 min FR mobility on rig…

PRACTICE – UNILATERALIntention: Unilateral exercise to improve balance, stability and core engagement and is important for improving imbalances on left and right sides!Prep: trigger ball release for the pecs, glute…

COMPETITION – UB PULLIntenion: Building UB strength, core control and growing a compeition mindset.Prep: Release Lats, traps, scaps, pecs, Activate Lats, abs/obliques, glutes, shoulders3 SetsA1) Strict Chin ups x 5…

PARTNER WORKOUT – DEKA STYLEIntention: full body conditioning and fun with partnerPrep: Mobility for shoulders and hips, SL glute activation, shoulder big 3, bike/rower, jumping prep.Working in pairs, they must…