Category: Member Resources

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…

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume and explosiveness, refine our technique under moderate load and walk away each week feeling…

PUBLIC HOLIDAYIntention: Full body conditioning and fun with team matesPrep: Shoulder mobility and stability, release quads, activate glutes, ankle and calf mobility for run/change of direction.SL hip stability in the…

PRACTICE – UB HORIZONTAL PUSH AND VERTICAL PUSHIntention: Breaking down and practicing technique for thrusters.Prep: Squat and overhead mobility. Quad, lat and glute activation. Jumping/burpee prep.Thruster warm up/prep x 3…

PRACTICE – HINGEIntention: Hip powerPrep: release pecs, lats, traps, feet, quads, adductors, glutes, hamstrings. Activate glutes, hamstrings, upper back, chest.4 setsA1) BB Deadlift x 6 – 8 (RPE 6-7)A2) DB…