Author Archive

Wednesday

Posted on: August 25th, 2015 by Josee No Comments

Balance 

Wrist and Shoulders

Straddle Oblique stretch x5/side / Pike bounce x10 (3 sets)

Gymnast stretch x8/ Plank hold x45s (3 sets)

Jeff curl x 5/ Prone HS hold x60s (3 sets)

Shoulder taps x20/ Step behind x turf  (3 sets)

 

10-15mins

Work on kick ups

Scissors

Free standing HS

 

 

Wednesday

Posted on: August 18th, 2015 by Josee No Comments

Balance day

Wrist stretches

2 sets

Wrist pu x5r / Wolf stretch x5/s

Wrist rocks x5r / Prone pelvic tilts x10r

First knuckle x5r / Sub Scap pu x10r

Fingertip pu x5r / Dislocate x 10r

3 sets of each

Arch body rocks x20r / Hollow rocks x20r

Prone H.S. hold x60s with partner- rest 60s

Angry cats x45s / Weighted Cossacks x8r

 

Kick up to wall-tuck down x5r OR Tuck up (free standing) to HS and tuck down

Kick up to partner x5r or Kick up to partner 30s hold or 30s freestanding

 

 

 

 

 

Wednesday

Posted on: August 11th, 2015 by Josee No Comments

Wednesday

Balance 

 

Wrist and shoulder prep 5 mins

 

Pelvic tilts x15/ disslocates x15r

Prone handstand hold x60s / Gymnast stretch x8r (3 sets)

Chest to wall 45s/ Waking lunges x8/side (3 sets)

Toe pulls x5-10r / Box jumps x10r (2 sets)

Kick ups x5r or 30s hold (2 sets)

Tuck up 5r or 30s hold or tuck down 5 reps (2 sets)

 

 

 

 

 

GST Friday

Posted on: August 7th, 2015 by Josee No Comments

4 sets of

Oblique raises x10/side

Weighted side to side squats x 5/side

Jeff curl x8r

 

3 sets

Scap pulls x10

Running man x20r

Oblique straddle x20r

 

2 sets

L sit hold x20s

straddle hold x20s

Tuck planche x20s

 

Split pulses and roll overs

 

 

 

 

 

 

 

 

 

Wednesday

Posted on: August 4th, 2015 by Josee No Comments

Wednesday

 

Wrist prep and P.U.

 

3 sets

Loaded dislocates x10

Prone HS flexion pulses with bar x10

 

3 sets

Wall walks x3-5 or plank walk with sliders -turf

Twisting squats x5/side

 

3 sets

Chest to wall x45s

Knees in squat x10r

 

Partnered

2 sets of each

Tuck up x5- 5 sec hold on each

or tuck down neg on wall x5

Scissor Drill x8r

Heel pulls x5-10r

 

 

 

 

 

 

 

 

Tuesday

Posted on: August 3rd, 2015 by Josee No Comments

 

 

**POTLUCK this Saturday August 8th from 1-6pm.  Bring your family and friends, we’ll be set up near the paddle board, kayak and paddle boat rentals. **

 

TUESDAY

Structural

3 sets

OH wall squat x8r

Table rocks x8r

Inch worms x4r

 

Strength

6 sets

KB clean and press single arm x3/side

Ring rows x8r

 

Conditioning

10-9-8…..

KB swings

Box jumps

 

 

 

Wednesday

Posted on: July 28th, 2015 by Josee No Comments

Wednesday

 

Balance Day

Wrist, shoulder prep

Line work

 

3 sets of each

Long hollow inch worms 5 reps / 60s hollow rocks

1x scap push up  1x pelvic tilts 10 sets/ 60s arch body rocks

HS hold 45s-60s / step behind 12r

 

Toe pulls with partner 10r 2 sets each

Kick up to partner 30s hold 2 sets each

Wall runners 100-300r

 

Tuesday

Posted on: June 22nd, 2015 by Josee No Comments

Tuesday

Structural 

5 sets

Side plank x40s

 

Arch body holds 40s

 

Strength

TGU x3/side

OH wall squat x6-8r

 

Conditioning 

Run

Cumberland and back (2km) rest 1 min

York and back (1km) rest 1 min

Lights and back ( 400m) rest 1 min

 

 

 

 

 

 

Wednesday

Posted on: June 16th, 2015 by Josee No Comments

Balance day

Warm up/ wrist

 

3 sets

Dislocates pronated x12r/ walking lunges x12r/ arch body rocks x12r

 

3 sets

Angry cat x45s/ hanging leg raises x5r/ wall squats x10r

 

3 sets

Stacked and over stacked chest to wall  or plank x10-15r/ lat hangs x10r/ hollow rocks x30r

 

Play

 

 

 

 

 

Monday

Posted on: June 14th, 2015 by Josee No Comments

Monday

Structural

3-5 sets

Jeff curl x5

Single arm shoulder rotation x5/side

Hip swivels x10

 

Strength

5 sets

KB windmill x5/side

KB double front rack squat x5

 

Conditioning

4 sets

KB thruster x12

run 500m