Author: Thea Dupay

PRACTICE – SQUATIntention: focus on powerful hip extension in the squat cleans.Prep: foam roller quads, ITB, adductors, glute med, Lats. SL glute activate, adductor activationankle circles, calf raises, 2 foot…

PRACTICE – UB PUSHIntention: Working on a powerful push out of the bench press and deadlift. Stay strict on the tempo!Practice for thrusters in B series with a descending ladder.…

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,…