Power Everything 071723

By |2023-07-12T17:42:58+00:00July 15th, 2023|Power Everything|

WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) 1RM: Build Rep scheme 5-3-3-1-1 Deadlift Overhead Squat Recovery: Low Back, Hips and Hamstrings

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Power Everything 071723

By |2023-07-12T17:38:51+00:00July 15th, 2023|Power Everything|

WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) 1RM: Build Rep scheme 5-3-3-1-1 Deadlift Overhead Squat Recovery: Low Back, Hips and Hamstrings

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Power Everything 071523

By |2023-07-11T17:12:22+00:00July 13th, 2023|Power Everything|

Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) 1RM: POWER CLEAN Recovery: Shoulders and Spine

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Power Everything 071423

By |2023-07-11T17:10:57+00:00July 12th, 2023|Power Everything|

Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10yrd backward Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: STANDING BROAD JUMP BOX JUMP Recovery: Hips and Hamstrings

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Power Everything 071323

By |2023-07-11T17:09:59+00:00July 11th, 2023|Power Everything|

Warm-up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings  20 PVC Pass Throughs 10/10 Up and Over the Fence Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: 200m 20 yards 40 yards 60 yards 100 yards 300 shuttle *record fastest times Recovery: [...]

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Power Everything 071223

By |2023-07-06T18:21:40+00:00July 10th, 2023|Power Everything|

Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: STANDING BROAD JUMP BOX JUMP Recovery: Low Back, Hips and Hamstrings

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Power Everything 071123

By |2023-07-06T18:21:22+00:00July 9th, 2023|Power Everything|

Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: STANDING BROAD JUMP BOX JUMP Recovery: Low Back, Hips and Hamstrings

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Power Everything 071023

By |2023-07-06T18:20:05+00:00July 8th, 2023|Power Everything|

Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Standing DB Squat Jumps: 5x10 45/35lbs Standing DB Jumping Thrusters: 5x5 30/20lbs *be sure to land in squatting position. continue to have good [...]

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Power Everything 070923

By |2023-07-06T18:19:34+00:00July 7th, 2023|Power Everything|

Warm up: Run or Row200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @40 5 @50 5 @60: 10 min emom of 8 reps @ 50% Find One Step Power  Box [...]

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Power Everything 070823

By |2023-07-03T15:21:56+00:00July 6th, 2023|Power Everything|

Warm-up 2 Sets 5/ Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: 5 sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards 3 sets of building sprints: [...]

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