Day 1
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
A1: Back Squat (3×2)
3 Sets of 2 Reps working in 70-80% of 1RM
5s Lowering
4min Rest between sets
A2: Pull-ups (3×2)
3 sets of 2 reps: add weight if you can
Active Rest paired with back squat
5s Lowering