Steamboat Strength and Conditioning – SSCMetcon Warm-up Dynamic Warm Up; 3RDS 50′ ea lateral shuffle 50′ alt high kick 50′ spider man lunge 50′ bear crawl Then; :20 Deadhang :20ea S. Arm OH DB Hold 6 Alt. Step Ups 12 Alt. Plank Shoulder Taps :20 Active Hang 5ea S. Arm D...
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...