Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 min bike 2 min ski squat – 20 glute bridges 6 tempo squats(3 relaxed in bottom 3 active in bottom 15 weighted glute bridges 6 1-1/2 goblet squats bench- :20 tucked elbows banded iso holds 15 banded floor presses 10 tucked elbow is...
Steamboat Strength and Conditioning – SSCPreschool Warm-up (No Measure) Circle up: draw pictures Coach: squat – partial squat with knees in knees out play Simon says with following cues: knees in knees out stand sit halfway down pushup – plank to snake up Warmup: skip in a circle c...
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:...
Steamboat Strength and Conditioning – SSCTeens Warm-up 1 min backwards jump rope 30 air squats 4 ‘Round the worlds ADVANCED Clean and Jerk (2-2-2-2-2-2-2) RXD Clean and Jerk (3-3-3-3-3-3-3 ) Cooldown For quality: “Pull up/bar muscle up progression” 10 ring rows 5 strict pull ups 5 kipping pull...
Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. Squat Sequence, Get Upright! – 1 Round A1. Air Squat w/Elevation – 10 reps with 3 second pause in bottom/rep A2. Bent Knee Ankle Rocks – 10 reps + 10 second hold on last rep/side A3. Bottom Squat Hold w/support...