Category: Member Resources

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 – HINGEIntention: Maintaining tension through the posterior chain with a 2 second paused deadlift.Prep: see whiteboardPlyometric warm up (5 mins) 1. Linear pogo’s – 30sec/20sec rest 2. Lateral pogo’s –…

OLYMPIC LIFTING – BB SNATCHIntention: Using the front squat to train the upright position and give us leg power. Jumping and landing to condition our legs and hips for the…

COMPETITION – UB HORIZONTAL PUSHIntention: UB strength and shoulder health, competition mindset for the B series.Prep: See whiteboardPlyometric warm up (5 mins) 1. In-out plate hops – 30sec/20sec rest 2. Double…

PRACTICE – UNILATERALIntention: Unilateral work to improve L&R discrepancies and greater balance and stability.Prep: see whiteboardPlyometric warm up (5 mins) 1. Linear pogo’s – 30sec/20sec rest 2. Lateral pogo’s – 30sec/20sec…

COMPETITION – UB PULL / VERTICAL PUSHIntention: use your legs for powerPrep: see whiteboardPlyometric warm up (5 mins) 1. In-out plate hops – 30sec/20sec rest 2. Double leg plate pogo –…