L9 Program – 004 – Bend Primary – HSPU Secondary
Back to Coach Corner Program 004 – Bend & HSPU Warm Up – No Breaks, Keep Moving Cat & CowDown DogLazy PuppyThoracic Spine Twist Aim to loosen up the spine, but be efficient with time. Try use up the full 10 minutes for this sequence. Its OK to go over a little. Be patient in […]
L9 Program – 003 – Muscle Up Primary – Fold Secondary
Back to Coach Corner Program 003 – Muscle Up & Fold Warm Up – No Breaks, Keep Moving Hanging Shrugs + Dip Shrugs + Scap Pushups x 2 Rounds of 12 each 5 Min Pull Pronate Grip Pullups 2/3 Sets of 10 PLAY TIME: 10 Minutes of – Explosive Pull Ups OR– Jump Up & Negatives […]
L9 Program – 002 – Abductors & Fundamental Strength
Back to Coach Corner Program 002 – Abductors & Fundamental Strength Warm Up – No Breaks, Keep Moving Start Standing:Hip RotationsIn Out Leg SwingsWide Squats Mat:Kneeling Hip Press Sequence90 / 90 Hip Mobility 8 Min Deep StretchPigeon Sequence – Once per SideHalf Frog – Once per Side Tadpole / Full Frog – At least 2 […]
L9 Program – 001 – Shoulder & Hamstring
Back to Coach Corner Program 001 – Static Shoulder & Hamstrings Warm UpStandard Crawls – 2 Forward & 2 Back (lengths) Bridge Crawls – Once Forward, Once Back Spiderman Crawls – Twice Forward (This is really heavy… you can make this a bit of play time) 10 Min PushPushups – 3 Sets of 6-10. Try […]
Strength – Fundamental Five
Fundamental Five All round balanced workout, focused on general calisthenics and bodyweight strength development. Useful for any coach to know in the event that a workout is needed. Use anytime as a 1 week program Good bit of cardio up front to get warm. Keep warmups short enough that energy is conserved for the workout. […]
Strength – Lever HSPU
Front Lever / H.S.P.U Primary Focus is PULL – Front Lever Small Build on Back Lever Minor Build on Hand Stand Push Up Legs as Finisher. Week #1 – Technique / Conditioning Lots of Prep work on Shoulders Focus on Rhomboid & Lat Activation Teach how to Hollow when performing the Pike Press (OH PRESS) […]
Conditioning Bodyweight Fitness Training at home
7/04/2020 – Body weight Conditioning Follow Along Fitness Class https://youtu.be/66FK7iPtAzk Todays Session was a level 2-4 difficulty class. A quick 30 minuteish workout you could smash out in the mornings or over lunch. Training Program Bodyweight Conditioning The conditioning programs are great for getting a sweat on. Still a full body program, the goal […]
Strength Bodyweight Fitness Training at home
6/04/2020 – Body weight Strength Follow Along Live Stream – Fitness Class https://youtu.be/MelMdTxBH8k We are trying to keep the programs for this strength class pretty similar to keep some consistency with the strength training. Follow along and try to up the difficulty level for yourself! Training Program Bodyweight Strength This program is designed to […]
Yoga Vinyasa Flow – Training at home
05/04/2020 – Vinyasa Yoga Follow Along Live Stream – Fitness Class https://youtu.be/bc9__77T0Cg Sorry this class took a little while to get going! YouTube had crashed a few times, we think they were launching new features that weren’t stable yet. Training Program Yoga – Vinyasa Flow A widely popular class, Vinyasa Flow is an excellent workout […]
Yin Yoga Training at home
04/04/2020 – Yin Yoga Follow Along Live Stream – Fitness Class https://youtu.be/vhCsqJNLddI Today Michelle ran a Yin Yoga class. This is a full on stretching session that went for almost 1.5 hours. If you want to get your stretch on… do this! Training Program Yoga – Yin Yoga Originating from Taoist tradition, Yin Yoga […]