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PRACTICE – UB HORIZONTAL PUSHIntention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.Prep: Cardio machine. Calf, pec, hip flexor stretch. chest, glute and…

PRACTCE – UNILATERALIntention: Functional single arm/leg work to improve core/back activation, helps correct strength imbalances and improves posture and stability.Prep: upper back, knee, hip and ankle mobility – rockbacks w/t-spine…

PRACTICE – UB PULL / VERTICAL PUSHIntention: Upper back and shoulder strength Prep: Lat and trap release, shoulder blade mobility, Squat mobility for depth, shoulder big 3, glute activation.3 Sets –…

PARTNER WORKOUTIntention: Fun partner workout preparing for SWC ROX!Prep: cardio 1 min, release quads and shoulders, activate chest, glutes, lats.Working in pairs together for 60 sec, then 30s rest. Stay…

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 learning the skill of the Cossack squat and to strengthen the shoulders in the OH press.Prep: trigger ball glute med, quads and lats,…