Steamboat Strength and Conditioning – SSCMetcon Warm-up banded hip distraction bottom goblet squat hold rock side to side thoracic pushups banded hip distraction – lateral bottom goblet squat hold- passive/active forearm plank to downdog banded hip distraction – hip flexor focus go...
Steamboat Strength and Conditioning – SSCTeens Warm-up 2 rounds: 10m bear crawl 20 jump rope backwards 10 calorie Row or Assault bike then5 minutes HS walk practice. start with a headstand for balance then try free standing HS kick ups – then try HS walking ADVANCED (AMRAP – Rounds and R...
Steamboat Strength and Conditioning – SSCMetcon Warm-up bike/ski 2:00 7 up/downs 7 ea stationary lunges :20 plank 7 ea single arm kb deadlifts 30 single unders foam roll lats green band 2 position lat stretch kb lat eccentrics bike/ski 1:00 7 up/downs 7 ea alt box step ups :15ea single arm pla...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 rds: 30 jumping jacks 20 mt climbers 10 BW good mornings foam roll glute/inner thigh/hipflexor glute primer: fire hydrant fire hydrant + kick back heel to sky prone leg lift side lying leg lift top then bottom hip flexor primer: 16 Band...
Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (50% 1×3 5s Pause 60% 1×3 5s Pause 70% 1×2 5s Pause + Ring Row or Pull Up 3×3 5s Pause + Band SL Hip Flexion 3×3/ 5s Pause) Back Squat (75-80% 3×2 5s Pause pr w. Pull Ups 75-80% 3...