Exciting news!

Mark your Calendars for Tuesday, December 4, 2018, 10:30 am-12:00 noon for a special Open House Event.  More information will be coming tomorrow in an email and invitation to follow.

Today’s Class Program

Complete 5 sets of each exercise.  Alternate between the 2 exercises:

A) Heavy Med Ball front rack carries     4 lengths
B) Supine hip flexor march   20 reps

Conditioning Workout

Memory Game
Working in Groups of three, partners rotation through each exercise while playing Memory

A) 5 Suitcase Deadlift
B) Famer Carry to memory game and back
C) Dead Bug hold

Today we will be working on the Deadlift and some accessory work involving the Lats with the banded lat pulldown.

In the Deadlift, the Lats need to be engaged to help maintain appropriate back angle and keep the barbell actively over the mid-foot, just lightly in contact with the legs at all times during the lift.

Today we will use the chin-up grip on the lat pulldown.  This allows for the fullest range of motion, the most amount of load/resistance and the most muscle mass to be trained.  It is also the easiest grip to master.

Strength Focus

Complete 5 sets of each

A) Deadlift    5 reps, progressively loading

B) Banded Lat Pulldown – Chin up grip      10 reps

 

Conditioning Workout

Working for 10 min, complete as many rounds as possible resting as needed

5 KB Sumo Deadlifts
10 KB Swings
15 Squats
20 Step-ups

 

 

 

Today we will be working on some basic core strength through Bird Dog and Front Rack Squats with a heavy Medicine Ball.  By holding a load like a heavy Medicine ball in the front rack position, we are working on maintaining strength and structure through the core under stress and load.  This transfers into our work on the rowers and we will again take a look at our basic rowing mechanics as a warm-up to our workout.

Strength Focus

Complete 3 sets of each exercise:

A) Med ball Front Rack squats (as heavy as possible)     10 reps
B) Banded walk     2 laps
C) Bird Dog   20 reps total

Review of rowing mechanics and rowing drills

Conditioning Workout

300m row
then 2 rounds of
5 Ring Rows
10 Dumbbell Thrusters
300m row
then 2 rounds of
5 Ring Rows
10 Dumbbell Thrusters

 

Strength Focus

Complete 3 sets of each exercise

A) Step-ups   10 reps each leg

B) Kettlebell Sumo Deadlift    10 reps

C) Banded upright Row   10 reps

 

Conditioning Workout

Work every 90 sec for 5 rounds of each exercise, alternate between the two exercises.

A) Row 150-200 m

B) Reverse Alternating Lunge  12 reps

 

 

Strength Focus

Alternating between the two exercises, complete 5 sets of

A) Dumbbell Row   8 each arm
B) Push -ups   max reps

Play with Rope pulls

Conditioning Workout

3 min of:
10 KB Swings
10 Push-ups

Rest 2 min

3 min of:
10 Pull-ups
10 Sumo Deadlifts

Rest 2 min

3 min of:
10 Wall balls
10 step-ups

 

 Frailty – Prevalent and Preventable

From my friend at Stave Off in Kingston Ontario.

Keep doing what you are doing by coming to class each week.  Consistency matters.  Let’s beat Frailty together!!

Strength Focus

Complete 5 sets of

A) V-sit hold   10-20sec hold
B) Farmer Carry   4 lengths, as heavy as possible
C) Aviator Lateral Raises   10 reps total

 

 

Conditioning Workout 

Game – Deck of Cards

In teams of 3, each team will have their own deck of playing cards.

Person A: Plank Hold
Person B: Medball Carry 1 length to the deck of cards, then draws a card and performs the number of reps on the card for the following suit on the card

Hearts: KB Swing
Clubs: Squat
Spades: Push-ups
Diamonds: Lunges

Then medball carry back to start

Person C: Resting

It’s never too Late and you are never to Old to become Better

 

Strength Focus

Compete 5 sets of each exercise, alternate exercises between sets.

A) Squats    5 reps as heavy as possible (RPE of 8/10)

B) Supine Leg Lowering 10 reps

 

Conditioning Workout

Working for 15 min or 5 rounds

10 step-ups
10 Air Squats
10 KB swings
20 sec plank hold