April 26, 2019 – Fitness

Warm-Up.Wall Slides x 10 @ 3030 Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler) Followed by… EMOM for 6 minutes (2 sets): Minute 1 – Paloff Side Steps x 5 reps* (left side) Minute 2 – Paloff Side Steps x 5 reps* (right side) Minute 3 – Plank Shoulder … Read more

April 25, 2019 – Fitness

Warm-Up.Spinal Segmentation Drill Inchworms x 10-15 Scapular Push-Ups x 10-15 Hip Bridges x 10 @ 20X1 Followed by… Double-Under (or Jump Rope) Practice x 3-5 minutes A. Five sets of:Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest … Read more

April 25, 2019 – Competition

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes of Anterior Shoulder Mobility of Your Choice 4 Minutes of Quad Mobility of Your Choice 4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout … Read more

April 24, 2019 – Fitness

Warm-Up. Ankle Dorsiflexion x 90 seconds per sideHamstring + Thoracic Stretch x 10 reps per sideThoracic Spine Isometric Holds Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward Single-Arm Kettlebell Swings x 10 per arm Then… Three rounds for time of: 800 Meter Run 20 Kettlebell Swings 20 V-Ups 20 Push-Ups The … Read more

April 24, 2019 – Competition

A. Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Single-Leg Prone GHD Plank (Left) 30 seconds of Single-Leg Prone GHD Plank (Right) 20 seconds of Dynamic Bulgarian … Read more

April 23, 2019 – Competition

Gymnastics Skills PracticeHandstand Balance Practice Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance. A. Every two minutes, for 12 minutes (6 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. B. For time: 10 Ground to Overhead (135/95 lbs) 10 … Read more

April 23, 2019 – Fitness

Warm-Up.Thoracic PAILs & RAILs Wall Slides x 10 reps @ 3030 Y’s, T’s & W’s x 10-15 reps per position Followed by… Three Sets:Donkey Kicks x 5-10 repsL-Sit Progression x 10 reps (hold each rep for 3-5 seconds) Rest 30-60 seconds A. Every minute, on the minute, for 12 minutes (3 sets): Minute 1 – … Read more