Wk 3 D1
Steamboat Strength and Conditioning – SSCPowerLifting
Warm-up (No Measure)
Lax Ball Rolling:
Feet
Hips
Traps
Pecs/collar bone
Dynamic:
Sock Walk- F/B, L/R
Knee hug to lunge
lateral lunge
figure 4 SL reach
Spider Man
Inch Worm
Fast Dynamic:
Side Shuffle
carioca
Skips: F/B, L/R
Baby Knees to High Knees
Scissor Run
Ankling
Hip Flow
Warm-up (No Measure)
Lax Ball Rolling:
Feet
Hips
Traps
Pecs/collar bone
Dynamic:
Sock Walk- F/B, L/R
Knee hug to lunge
lateral lunge
figure 4 SL reach
Spider Man
Inch Worm
Fast Dynamic:
Side Shuffle
carioca
Skips: F/B, L/R
Baby Knees to High Knees
Scissor Run
Ankling
Hip Flow
Warm-up (No Measure)
Lax Ball Rolling:
Feet
Hips
Traps
Pecs/collar bone
Dynamic:
Sock Walk- F/B, L/R
Knee hug to lunge
lateral lunge
figure 4 SL reach
Spider Man
Inch Worm
Fast Dynamic:
Side Shuffle
carioca
Skips: F/B, L/R
Baby Knees to High Knees
Scissor Run
Ankling
Hip Flow
A1: Back Squat (3×2)
Warm Up
1×5 40%
1×5 50%
1×3 60%
1×3 70%
Working Sets
1×2 @ 80% of 1RM
1×2@85%
3×1@90%
*2×1-1-1-1 @80-85%
4min Rest between sets
A2: Pull-ups (3×2)
2×2 Add Wt
3×1 Adjust wt as needed
Active Rest paired with back squat
A3: Foam Roller Barrel Roll (3 sets x 4 reps (5 breaths = 1 rep))
Squeeze foam roller btwn knee & hand
Rock side to side w/o arching back/ flaring ribs