Momentum CrossFit

News & Workout of the Day

  • Monday 170626

    MAN CRUSH MONDAY............
    Mr. Bob Remington
    You will see this smiling face usually bright and early at the 5 a.m classes killing it. Here is a little insight to this stud!
    WHAT IS YOUR FAVORITE LIFT?
    Rowing. For sure. ( I dare any of you to challenge this man to a 500 m row for time....he is sure to take on any brave soul:) 
    WHAT ARE YOUR FAVORITE WODS AT MO?
    I like Partner work outs. It's the excitement and push when you have someone else doing it with you. And just the surprise of every workout.
    WHAT ARE SOME WORKOUTS IF YOU COULD WOULD YOU STAY AWAY FROM?
    Anything squat related like wallballs. Really test my mobility.
    HOW LONG HAVE YOU BEEN BLESSING US WITH YOUR PRESENCE HERE AT MOMENTUM?
    Going on a solid 4 years.
    PROUD MOMENT SINCE AT MO?
    Competing. Also Friday Night Lights doing those workouts. 
    FUTURE GOALS?
    Do all movements at their standards and to stay mobile and flexible. 
    WHO WOULD BE YOUR MAN CRUSH IN THE GYM?
    It's not the men but the women I'm always trying to keep up with ;)
    So here you go ladies and gentelmen a few reasons on why Mr. Bob Remington is our Man Crush.

    Fitness

    CrossFit

    CrossFit

    Strength:  Pause Front Squats - 3 reps - E2MO2M - 10 minutes (5 sets)

    WOD: 

    5 RFT

    10 OH Lunges (95/65)
    10 Bar Facing Burpees
    10 Front Squats
    10 Pull-Ups 

     

    MOFit

    Strength:

    4 RNFT

    10 Seated Strict Press

    16 (8/8)  Single Arm BO Row

    10 Iron Plate Worm of Death

    10 Hanging Scapular Pulls

    WOD:

    20 min AMRAP

    20 Ab Mat Situps

    20 Back Extensions

    20 HR Pushups

    20 Box Jumps

    20 KB Swings

     

    Sport

    Week 3

    Day 1

    Immediate Warm-up: (0-5)

    Coaches Choice ;)

    Mobilize: (5-15)

    Group Dynamic Movement Stretch

    Walking Quad Stretch - 10 yards
    High Knee Hug to Lunge - 10 yards
    Spiderman Complex - 2rt/2lt
    Inchworms (arms only) - 5 reps
    Standing Calf Stretch - 5 reps
    Reverese Lunge - 10 yards
    Leg Cradle - 10 yards
    Lateral Lunge - 10 yards
    Single Leg RDL/SeeSaw Walk - 4rt/4l 

    Iso-Stability Work: (15-20)

    5 x

     Alternating Reaching Hands Pillar Holds - 30s

    Field: (20-45)

    4 x

    Arm Dymanics (10s each movment)

    5 x through the following cycle

    Cocky Walks – 10 yards
    Lunge Jumps with Switch RT/LT – 10 reps (5 RT/ 5 LT)
    Butt Kicks – 10 yards
    High Knees – 10 yards
    Push-up Position Sprint (10 yards)– 

    PLYOMETRICS:

    5 x

    Lateral Plyo Skiers 20″ box - 15 seconds

    Quick Feet "over over back back" - 15 seconds

    4 Consective Hurdle Jumps + 10 yards sprint - (12''-16'' hurdle)

    *How far apart to set the hurdles? 3-4 feet would about right.  But it really depends on the how much distance you cover.  I rather you get more height on your jump, then length.  Think jumping over a wall, not jumping over a stream.

  • Saturday 170624

    "COACH'S DREAM: About 20+ years ago I got to train my daughters when they were teenagers. Now I'm training my granddaughter. How blessed is that?! Hope I last long enough to work my grandsons!" - Kurt

    FITNESS

    CrossFit

    TEAMS OF 2

    TO START BETWEEN YOU AND YOUR PARTNER YOU MUST CARRY ALL EQUIPMENT BEING USED IN THE WOD AROUND THE BUILDING TO START (except rower).  Weights cannot be loaded on the bar and it may take more than one trip ;)

    Then set up and begin

    --- 6 total rounds (3 each) ---

    Partner A-Row 500 M

    Partner B- Amarap of

                         6 clusters 135/95 - -sq clean to a thruster bar starts from the floor each time

                        12 box jumps 24/20

    ***partners switch every 500 meters***

  • Friday 170623

    WE ARE PLEASED TO ANNOUNCE WE ARE SPONSORS FOR THE FIT EXPO!

    Join others at FIT EXPO and discover new ways to lead a healthier life! 
    -Twenty free health & fitness classes/workshops with admission! 
    -CLASSES: Yoga, Pilates, Boot Camp, Group Classes, Abs class, Boxing Demo, Self-Defense, and more!
    WORKSHOPS - Shoe and Bra Clinics, Dry Needling Demo, NuVal Nutritional Information, Understanding the Basics of Kinesio Taping, and more! 
    -Meet health and fitness professionals. 
    -Sample healthy foods. 
    -Participate in health screenings. 
    -Shop exhibitor booths.
    -Register for thousands of dollars worth of giveaways, and more! 

    Fitness

    CrossFit

    STRENGTH

    E90 SEC FOR 6 SETS

    5 O.H. SQUATS

    DOCK WOD:

    --5 RFT—

    12 1-ARM K.B DEADLIFT (53/35) (6/6)

    10 ALT K.B SNATCH (53/35) (5/5)

    12 1 ARM  K.B  O.H. WALKING LUNGE ( 6 RHT/6 LFT)

    200m run with KB

    MOFit

    STRENGTH

    3 ROUNDS

    5/5 TURKISH GET UPS

    WAITER WALK 20 YRDS DOWN WITH RIGHT BACK WITH LEFT 

    10 SUPERMANS

    WOD

    3 ROUNDS

    45 SECONDS ON 15 SECOND TRANSITION

    1-TIRE FLIP

    2- TIRE STRIKES

    3-PROWLER PUSH

    4-D.B THRUSTERS ON BOSU BALL

    5- BIKE

    6- D.B SNATCHES

    7- PLANK

  • Thursday 170622

    WOMEN GET YOUR TANKS.
    Grey tanks will say "resting gym face"
    Pink tanks will say " sorry for what i said during burpees."
    ***Orders need to be place by Friday June 30th.***

    Fitness

    CrossFit

    Strength:

    EVERY 90 SEC - 6 SETS

    5 DEADLIFTS

    WOD:

    4 MIN AMRAP

    400 M RUN

    10 BURPEES

    M.E. SQUAT CLEANS 105/75

    --REST 2 MIN LOAD BAR---

    4 MIN AMRAP

    400 M RUN

    7 BURPEES

    M.E SQUAT CLEANS 115/95

    --REST 2 MIN LOAD BAR—

    4 MIN AMRAP 

    400 M RUN

    4 BURPEES

    M.E SQUAT CLEANS 125/105 

    **If running isn’t your thang and you cannot get 400 m run under 3 min stick to the 300 m run (1 lap around building)***

    MOFit

    STRENGTH

    --4 ROUNDS---

    10 K.B DEADLIFT

    10 K.B. SQUAT

    10/10 BANDED PILLAR TWIST

    WOD

    4 MIN AMRAP

    400 M RUN

    10 PUSH UPS

    M.E. MED BALL CLEANS

    --REST 2 MIN—

    4 MIN AMRAP

    400 M RUN

    7 PUSH UPS

    M.E MED BALL CLEANS

    --REST 2 MIN-

    4OO M RUN

    4 PUSH UPS

    M.E. MED BALL CLEANS

    **If running isn’t your thang and you cannot get 400 m run under 3 min stick to the 300 m run***

    sport

    Week 2 

    Day 4

    Mobilize: 

    Group Dynamic Movement Stretch

    Walking Quad Stretch - 10 yards
    High Knee Hug to Lunge - 10 yards
    Spiderman Complex - 2rt/2lt
    Inchworms (arms only) - 5 reps
    Standing Calf Stretch - 5 reps
    Reverese Lunge - 10 yards
    Leg Cradle - 10 yards
    Lateral Lunge - 10 yards
    Single Leg RDL/SeeSaw Walk - 4rt/4l 

    Iso-Stability: 

     4 x

    Contralateral Dead Bugs– 30 seconds
    Static Pillar Holds – 30 seconds 

    FIELD:

    3 x through the following cycle

    Cocky Walks – 10 yards
    Athletic Burpee to Broad Jump - 3 reps
    Butt Kicks – 10 yards
    High Knees – 10 yards

    Medicine Ball Work:

    2 x
    Lunge Throw - 5 reps (rt/lt)
    Lunge Throw w/ Lateral Rotation - 5 reps (rt/lt)

    PLYO CONDITIONING:

    3 x

    Dynamic Step Ups (speed) RT - 12 reps
    Dynamic Step Ups (speed) LT - 12 reps
    Shin Hops - 6 reps or 180 Squat Jumps - 10 reps
    Toe taps on Cone - 20 reps (10 RT/ 10 LT)

    SPRINTS:

    5 x

    EMOM - Sprint 60 yards

  • Wednesday 170621

    Meet SHANNON DEHNKE!.......our #wcw

    How did you end up at Momentum? Persistent friends who were already members. They shared their enthusiasm (peer pressure) until I couldn’t say no. I started with the Momentum Bootcamp.

    What is your proudest moment at Mo? The first time I completed a workout with an 800m run in it and I ran the entire way without stopping!

    Favorite Exercise? Box Jumps/Step Ups
    Least Favorite? Burpees

    What is a goal of yours at Mo? To get a pull up and toes to bar.

    What is something that most of our Mo Family doesn’t know about you? Most people don’t know that I had a cardiac event that almost killed me in May of 2016. I have been working out ever since then.

    Who would your women crush be? Denelle Rietschel and Amanda Hahn because I see how hard they work and never quit. Even though Denelle can be a gym bully at times;-)

    Fitness

    CrossFit

    WEIGHTLIFTING WEDNESDAY - SNATCH

    1) Scarecrow Snatch - EMOM - 5 minutes - Empty BB

    2) Tall Snatch - EMOM - 5 minutes - 20-30%

    3) Segmented Snatch Pull (1'' off floor, knee, hip) + Snatch Pull - EMOM - 5 minutes - 50-60%

    4) Snatch Pull + Snatch - E2MO2M - 12 minutes - build to heavy but perfect

    WOD- BASELINE WOD

    BASELINE WOD IS SOMETHING MOST IF NOT ALL HAVE DONE IN THE PAST.  WE USE THIS WOD AS A MARKBENCH OF WHEN YOU START.  SOME OF YOU MAY REMEMBER HOW BAD THIS WOD WAS WHEN YOU VERY 1ST DID AND NOW YOU WILL BE SURPRISED YOU MAY BE ABLE TO COMPLETE IT BUT FASTER AND POSSIBLY WORK ON YOUR 2ND ROUND BEFORE THE TIME CAP.  SO PULL OUT THOSE WOD JOURNALS AND LOOK BACK TO THIS WORK OUT TO SEE HOW FAR YOU HAVE COME!

    8 MIN AMRAP

    500 M ROW

    40 AIR SQUATS

    30 ABMAT SIT UPS

    20 PUSH UPS

    10 PULL UPS

     

    MOFit

    STRENGTH

    E90SEC FOR 6 SETS

    3 POSITION SNATCH

    HIGH HANG SNATCH

    HANG SNATCH

    SNATCH

    WOD

    For Time:

    9 DEADLIFT

    18 CAL BIKE

    7 DEADLIFT

    27 CAL BIKE

    5 DEADLIFT

    36 CAL BIKE

    3 DEADLIFT

    45 CAL BIKE

    sport

    Immediate Warm-Up:

    4x

    Wall Drill - 15 Seconds 
    Athletic Position Burpee - 3 PERFECT reps

    Iso-Stabliity Work: 

    3x

    Alternating Reaching Hands Pillar Holds - 45s

    FIELD: 

    1 x

    Seated Arm Swings – 10 seconds
    Pillar to Plank Press Up – 10 reps
    Kneeling Arm Swings – 10 seconds
    Pillar to Plank Press Up – 10 reps
    Staggered Stance Arm Swing – 10 seconds
    Pillar to Plank Press Up – 10 reps

    Neural Activation:

    3x 

    Miniband Lateral Banded Walks - 10 yards (rt/lt)
    Miniband Monster Walks - 10 yards (forward/backward)
    Athletic Burpee (no push-up)  - 5 reps

    3 x

    (w/ miniband around knees)

    Front to Back
    Side to Side
    Base Rotation
    Quick Feet "Over, over, back, back" 

    PLYOMETRICS + SPRINT:

    10 x

    Single Leg Lateral Hops to Sprint
    * 5 lateral hops per round, 20 yard sprint

    *Rest 60 seconds between sets.

    Alternate legs every round, so 5 rounds on the left and 5 rounds on the right. Use a 12-18″ hurdle or cone for the jumps with the focus being to minimize ground contact time. Think about as soon as you land, reducing the time your foot is on the ground and exploding back into the next jump. Once you land your 5th jump, athletically transition (explode) into a 20 yard sprint.

  • Tuesday 170620

    Join us tomorrow at 7pm for our June Skill Clinic!

    This clinic is for those who want to improve specifically Knees to Elbows and Rope Climbing Progressions.

    • Learn the mechanics of Knees to Elbows and Rope Climbing progressions and how to build capacity and efficacy in addition to progressions.
    • Learn how to incorporate individualized specific drill work into your routine.

    We will be covering:

    • Movement assessment
    • The basic principles behind the each movement
    • Why, when, and how, to add to your training
    • Progressions and Drills
    • Identifying/Correcting faults

    Who should go?

    • Anyone looking to get more efficient and learn the progressions for Knees to Elbows and Rope Climbs to properly and safely work into your routine.
    • Anyone looking to improve the skill i.e. stringing more together
    • Anyone looking to learn a little more about their training at Momentum Sport Fitness
    • FREE to all Bronze, Silver, and Gold Members.  $15 for Basic Members, $20 for Non-members

    Fitness

    CrossFit

    STRENGTH

    EVERY 90 SECONDS FOR 6 SETS

    5 BACK SQUATS

    WOD

    9 BAR MUSCLE UPS

    18 CAL BIKE

    7 BAR MUSCLE UPS

    27 CAL BIKE

    5 BAR MUSCLE UPS

    36 CAL BIKE

    3 BAR MUSCLE UPS

    45 CAL BIKE 

    **** IF DOING PULL UPS OR RING ROWS DOUBLE THE AMOUNT OF REPS**

    **** IF TRYING C2B STICK WITH AMOUNT OF MUSCLE UPS***

    MOFit

    STRENGTH

    3 RNFT

    8/8 1 ARM D.B SEATED PRESS

    8 PLYO PUSH UPS

    16 D.B WEIGHTED 4 WAY DEADBUGS

    WOD

    20 MIN AMRAP

    10  PULL UPS

    10  PUSH UPS

    10  BURPEES BOX JUMPS

    500 M ROW

    SPORT

    Day 2

    Immediate Warm-up: 

    15s Power Walk

    15s Jog

    15s Run (not all out)

    15s Walk

    for 3-5 total minutes

    Mobilize: 

    Group Dynamic Movement Stretch

    Walking Quad Stretch - 10 yards
    High Knee Hug to Lunge - 10 yards
    Spiderman Complex - 2rt/2lt
    Inchworms (arms only) - 5 reps
    Standing Calf Stretch - 5 reps
    Reverese Lunge - 10 yards
    Leg Cradle - 10 yards
    Lateral Lunge - 10 yards
    Single Leg RDL/SeeSaw Walk - 4rt/4l 

    ISO-STABILITY:

    3 x 

    Reaching Side Pillar - 30s (rt/lt)

    Field: 

    Junk Yard Dog - 1 time each partner

    2 x

    Arm Dymanics (10s each movment)

    6x 

    Push-up Position Sprint (10 yards)

    Acceleration Work:

    2 x 20 meters (45 secs rest between 20 m sprints)

    2 x 30 meters (45 secs rest between 30 m sprints)

    10 x 10 meters Flying Starts (45 secs rest between starts)

    *For our Flying Starts, find at least a 30 meter area to sprint. Place a cone at the start and 10 meter mark. Start sprinting at the first cone and make sure you are full speed by the second cone at the 10 meter mark. Thus taking 10 meters to accelerate. After you have sprinted at full speed for 10 yards, decelerate your sprint. Rest 45 seconds between Flying Starts.

  • Monday 170619

    MAN CRUSH MONDAY.....featuring 
    Kelly Payne.
    Got to talk with this stud and here is what the Man Crush had to say...
    WHAT IS YOUR FAVORITE LIFT?
    Snatch
    WHAT WODS DO YOU FAVOR?
    Anything that has gymnastic movements in them.
    WHAT WODS DO YOU NOT LIKE?
    When there are heavy Deadlifts.
    HOW MANY YEARS HAVE YOU BEEN AT MO?
    4 years. It's like family away from family.
    NAME A FEW OF YOUR PROUD MOMENTS?
    1st muscle up. And any time I hit Personal Records. At first when starting off you hit P.R.s all the time but the longer you are at this the hader they are to come by and it takes hard work and consistency to get a new P.R. 
    WHAT'S A GOAL YOU HAVE SET?
    I want to be able to snatch my body weight. Also to maintain level of fitness for years to come and each year improve. 
    WHO WOULD BE YOUR MAN CRUSH IN THE GYM?
    Well i have a few...
    Patrick Branshaw his mobility is like no other and his lifting is amazon.
    Isaac Hahn. I want to be able to match his grunt
    Jim Breuer. He just makes everything look so effortless.

    Fitness

    CrossFit 

    Skill strength:

    EMOM - 12 minutes

    1 - Double Under 45 seconds

    2 - 2/2 Turkish Get ups

    3 - 20/15 cal Bike

    WOD:

    21 HSPU

    21 BOX JUMPS 30/24

    -- 1 ROPE CLIMBE or  20 Ring Rows

    15 HSPU 

    15 BOX JUMPS 30/24

    -- 2 ROPE CLIMB or 40 Ring --

    9 HSPU

    9 BOX JUMPS 30/24

    -- 1 ROPE CLIMB or 20 Ring Rows --

    ***IF CAN’T DO HSPU’S SUBSTITUE FOR SEATED (ON BOX)  STRICT DB SHOULDER PRESS. MAKE IT CHALLENGING TO IMITATE HSPU.***

    MOFit

    STRENGTH: "ALICIA’S BUTT BLASTER"

    25 HEEL TO CELING

    25 FIRE HYDRANTE 

    25 SIDE KICKS

    25 SMALL CIRCLES

    PARTNER PLANK

    --5 ROUNDS—

    PARTNER A) WEIGHTED PLANK WHILE

    PARTNER B ) 1 20 YRD LADDER SPRINT.

    ***each partner will do 5 rounds**

    WOD

      20 MIN AMRAP

    10 BURPEE OVER PLATE

    20 G2OH

    30 LUNGES W/PLATE 15/15

    300 M RUN WITH PLATE

    sport

    Week 2

    Day 1

    Immediate Warm-up: (0-5)

    3-5 minutes of:

    Tagout Teams of 3:

    Skip 10 yards - Reverse Skip 10 yards - Bear Crawl 10 yards - Reverse Bear Crawl 10 yards

    Mobilize: (5-15)

    Group Dynamic Movement Stretch

    Walking Quad Stretch - 10 yards
    High Knee Hug to Lunge - 10 yards
    Spiderman Complex - 2rt/2lt
    Inchworms (arms only) - 5 reps
    Standing Calf Stretch - 5 reps
    Reverese Lunge - 10 yards
    Leg Cradle - 10 yards
    Lateral Lunge - 10 yards
    Single Leg RDL/SeeSaw Walk - 4rt/4l 

    Iso-Stability: (15-20)

     4 x

    Contralateral Dead Bugs– 30 seconds
    Static Pillar Holds – 30 seconds 

    FIELD: (20-50)

    1 x

    Seated Arm Swings – 10 seconds
    Pillar to Plank Press Up – 10 reps
    Kneeling Arm Swings – 10 seconds
    Pillar to Plank Press Up – 10 reps
    Staggered Stance Arm Swing – 10 seconds
    Pillar to Plank Press Up – 10 reps

    Medicine Ball Work:

    2 x
    Lunge Throw - 5 reps (rt/lt)
    Lunge Throw w/ Lateral Rotation - 5 reps (rt/lt)

    PLOY'S:

    1 x 
    Single Leg Latreral and Medial Hop/Reactive - 4 reps
    Single Leg Lateral Bound/Reactive (distance) - 4 reps
    Single Leg Lateral Bound/Reactive (height) - 4 reps

    SAQ DRILLS:

    1) Sprint 5 yards - back peddle - Sprint 10 yards - back peddle - Sprint 20 yards x 4 reps

    2) Pro-Agility (5-10-5) x 4 reps

    *Have athletes go against eachother and COMPETE!!!

  • Saturday 170617

    Join us Monday at Every and All Momentum Classes!  Nate from Xendurace will be here giving us free Samples and the deets on these great products!

    Fitness

    CrossFit

    5 Rounds for time:

    9 Power Cleans (115/80)
    15 Push-ups
    21 Air Squats
    Run 1 Lap around building or Row 300 meters

  • Friday 170616

    ****Today at 1pm, SWEAT ribbon cutting

    ****Today at 6pm, Buds and Suds

    Fitness

    CrossFit

    Strength:

    Strict Press - E90s - 10 sets

    2 x 10 @ 50%
    2 x 5 @ 70%
    2 x 2 @ 80%
    4x1 @ 90-100+%

    DOCKWOD:

    AMRAP - 8 minutes

    3 Tire Flips 
    12 DB Push Press
    21 Box Jumps

    --Rest 3 minutes--

    AMRAP - 10 minutes

    Run 300 meters
    12 DB Bent Over Rows
    12 Alternating Box Set Ups 

    MOFit:

    3-4 RNFT

    10/10 Alterning Single Leg Glute Bridges
    10/10 Alternating DB Bicep Curls
    20 Banded Tricep Extensions 

    DOCKWOD:

    AMRAP - 8 minutes

    3 Tire Flips 
    12 DB Push Press
    21 Box Jumps

    --Rest 3 minutes--

    AMRAP - 10 minutes

    Run 300 meters
    12 DB Bent Over Rows
    12 Alternating Box Set Ups 

  • Thursday 170615

    *****NEW PRODUCT ALERT*****

    Xendurance Vanilla Protein Powder is in!  
    Same great taste and all the same awesomeness that is in the Chocolate Protein Powder. 

     
    Also... Xendurance Fuel 5 PLUS!!! This is the same delicious taste as our Fuel 5 only this has 90 MG of Caffeine from Natural Green Tea.  
    Carbohydrate blend to help maintain stable blood sugar levels during Exercise
    Electrolytes and vitamins B6 and B12 to assist in energy production, cramping and muscle burn!

    Pick them up the next time you are in for that complete Pre-Post work out meal.

    FITNESS

    CrossFit

    Strength:

    Front Squat - E90s - 5 sets 

    2 x 10 @ 50%
    2 x 5 @ 70%
    1 x 2 @ 90%
    then...
    10 minutes to establish Heavy Single Front Squat 

    WOD:

    3 rounds for time 

    Run 400 meters
    Row 500 meters
    --Rest 3 minutes between rounds--

    MOFit

    STRENGTH: 

    4 x (12 minutes)

    10/10 KB Tea pots
    20 Banded Pull-a-parts
    10 Slamballs 
    :30s Bottom Position Squat Hold 

    WOD: 

    AMRAP - 18 minutes

    18 Calorie Bike/Row (alternate each round)
    18 1-arm DB/KB Walking Lunges (9/9)
    18 1-arm DB/KB Thruster (9/9)
    18 Hollow Rocks

    SPORT

    Immediate Warm-up: (0-5)

    3 x or 5 minutes at medium intensity of

    20 Mt. Climbers (10 RT / 10 LT) 

    Half Gasser (53 yards down and back)

    Mobilize: (5-15)

    Group Dynamic Movement Stretch

    Walking Quad Stretch - 10 yards
    High Knee Hug to Lunge - 10 yards
    Spiderman Complex - 2rt/2lt
    Inchworms (arms only) - 5 reps
    Standing Calf Stretch - 5 reps
    Reverese Lunge - 10 yards
    Leg Cradle - 10 yards
    Lateral Lunge - 10 yards
    Single Leg RDL/SeeSaw Walk - 4rt/4l 

    Iso-Stabliity Work: (15-20)
    4 x 
    Static Side Pillar - 20s (Rt/Lt)

    Field: (20-50)

    Athletic Burpee (no push-up) 

    *Drill this movement in training athletic potitiion.  We are only doing 3 steps here; cueing:  1. Hands replace feet, elbows extended push-up position.  2. Feet replace hands, pop into athletic positon, Feet MUST be in athletic potitioin. 3. Jump and recieve yourself in athletic position.  Drill this movement slow and methodical.  Athletes should do anywhere between 10-15 Reps here.

    Neural Activation:

    3x 

    Miniband Lateral Banded Walks - 10 yards (rt/lt)
    Miniband Monster Walks - 10 yards (forward/backward)
    Athletic Burpee (no push-up)  - 5 reps

    3 x

    (w/ miniband around knees)

    Front to Back
    Side to Side
    Base Rotation
    Quick Feet "Over, over, back, back" 

    4 x

    10 yards each movement A-Skip and B-Skip Progressions

    PLYO CONDITIONING:

    3 x

    Dynamic Step Ups (speed) RT - 12 reps
    Dynamic Step Ups (speed) LT - 12 reps
    Shin Hops - 6 reps or 180 Squat Jumps - 10 reps
    Toe taps on Cone - 20 reps (10 RT/ 10 LT)

    3 x through the following cycle

    Lateral Pillar March (slow) - 10 yards
    Lateral Pillar March (power) - 10 yards
    Lateral Pillar Skip (power) - 10 yards
    Lateral Push to Base (slow and stabilize each time) - 10 yards

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