Author: Thea Dupay

PRACTICE – UB HORIZONTAL & VERTICAL PRESSIntention: Practice holding tension though the whole body with the 1 and 1/4 bench.Prep: chest openers, thoracic extension, scap push ups, hip 90/90 switches.…

PARTNER WORKOUTIntention: Full Body conditioning in teams of 3 for maximum funPrep: shoulder big 3, hang, SL glute activate, monster walks, rower technique, Ski technique, bike technique, teach how to…

Strength Program – 8 Week OverviewThis cycle is all about building strength through volume, patience and precision. We’ll focus on controlled weights, great technique and consistent tension — leaving every…

COMPETITION – HINGEIntention: Finding confidence under the bar, using an even and strong foot drive from the floor. Finishing the lift with a glute driven full hip extension, standing up…

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

PRACTICE – UNILATERALIntention: Strengthening both left and right side of the body for better balance and less chance of injuryPrep: release quads, adductors, SL glute activation, abdomninals, adductor activation,3 setsA1)…