Move Strength and Conditioning

Another day!! Swipe for a throwback. Ladder drills:
Hop right foot
Hop left foot
Both feet alternating each square
Slalom
Ickey shuffle
'In, in, out, out'
Grapevine
-Add any variation to athletes ability level.
--2x through each variation

Then:

Single foot balance / ankle strength
2x each exercise with each foot for :30:
-Balance on one foot with other leg held as straight out as possible.
-Front scale.

Main Lift
Back Squat
4x5

Home Version:
Backpack Squat
5x 7-10 reps (depending on weight)
-Use a tempo of 5 seconds down, 5 seconds up with no pauses at top or bottom.

Accessory Lifting
Accessory Strength:
4 Rounds not time:

10 Backpack Split Squats / Side
-Hold dumbbells at sides or wear a backpack with weight if you have no weights
-If you have less weight, include a slower tempo

10 Eccentric Push-ups
-Use both arms to push-up to the top, lower slowly with one arm (5 per arm)
-Add weight if needed

15 Sandbag (backpack, water softener salt, etc.) Ground to Shoulder
-Use whatever you have and adjust reps up if you don't have much weight.

-Rest about :30 between exercises and about 2:00 between sets.

Midsection
Overhead Carry Single Arm
5 minutes

-Pick a tough weight.
-Carry a moderately heavy object overhead in one hand.
-Every :30 complete 10 standing teapot on each side, then switch hands.
-Use what you've got, it doesn't need to be super heavy.

@ Move Strength and Conditioning

Move Strength and Conditioning

Fun daily challenge! Watch the news tonight (every airing). Each time you hear the word "Coronavirus" OR "Covid-19" do 5 push-ups. Swipe for a view of what you'll look like in 6 weeks.⠀
⠀
Ladder drills:⠀
Hop right foot⠀
Hop left foot⠀
Both feet alternating each square⠀
Slalom⠀
Ickey shuffle⠀
'In, in, out, out'⠀
--2x through each variation⠀
Then:⠀
4 corner two foot hops:⠀
3 x Each direction :10⠀
-Square 12" jump two feet to each point moving clockwise, then counter-clockwise, accuracy is key!⠀
⠀
Main Lift⠀
Front Squat⠀
4x5⠀
⠀
Accessory Work:⠀
4 Rounds, not for time:⠀
:30 Weighted Plank⠀
7 Burpee Broad Jump for Max Distance⠀
-Superset exercises together, resting 1:30 between sets.⠀
-Wear a backpack for the plank, remove for the Burpee Broad Jump⠀
⠀
Short Conditioning⠀
As Many Rounds As Possible in 7 Minutes:⠀
1 x 60 yard shuttle run (5 yards and back, 10 and back, 15 and back)⠀
15 Kettlebell / heavy backpack swings⠀
⠀
Midsection⠀
Farmers carry⠀
1 x 200m⠀
-Pick a tough weight! Carry something heavy in both hands 200m @ Move Strength and Conditioning

Workout below. Swipe and correctly identify the “dream team” of interns for a crisp post-quarantine high five!
⠀
The weather sucks for running today, so you have a few choices:⠀
1. Suck it up and run, its only 200m.⠀
2. Jump rope for 1:30 each round.⠀
3. If you're lucky and have a bike or rower, use that for about one minute.⠀
⠀
Warm-up / Jumping⠀
Low skip 2 x 10 skips⠀
High power skip 2 x 10 skips⠀
Single broad jump 2 x 5 jumps⠀
Double broad jump 3 sets of 3 consecutive jumps⠀
Triple broad jump, 2 sets of 3 consecutive jumps⠀
⠀
Main Lift (if you have a barbell and weights)⠀
Hang Power Clean⠀
5x3⠀
-Record heaviest set of 3 reps⠀
⠀
Conditioning⠀
AMRAP 16 Minutes:⠀
Sprint 200m⠀
10 Single arm dumbbell push press per side⠀
12 Alternating single arm dumbbell snatch⠀
-Use any weight you have, gallon jugs of water, backpacks with added weight, etc.⠀
-If you're feeling spicy, run with the backpack on.⠀
-No weight, sub push-ups and box / broad jumps.⠀
⠀
Midsection⠀
Russian Twist⠀
200 total⠀
⠀
Each side counts as 1 rep, add light dumbbell as needed. @ Move Strength and Conditioning

Congrats to ! So excited for you! You’re hard work and dedication has paid off and I’m eager to see you perform at Davidson! Congrats! @ Move Strength and Conditioning

Where it all started! 2014 with five or six kids who wanted to be ready for their sport. From the beginning we’ve put our best effort into every class and the results we’ve seen from some of these kids are amazing. Fast forward to today and we’re running group classes with twenty to thirty athletes ages seven to eighteen. @ Move Strength and Conditioning

PCHS Miners football finish the regular season 10-0 and earn #1 seed in the state playoffs! Awesome seeing my athletes hard work in the off season paying off. Congrats to this hard working group of guys and good luck in playoffs!

Congrats to the PC Miners lacrosse team on finishing the regular season #1 in state. They advance to the quarter finals Friday 7:30 field. Come catch your MOVE athletes in action!

Seeing pictures like this gives me the chills! These two came and left everything they had in the gym each and every time they were in there. Now all their hard work is coming to fruition.

Congrats to the Park City Lacrosse team and MOVE athletes:
———————————
Brady Baumann
Nicky Kraus
Jake Stone
Henry Silverman
Kirby Baynes
Marc Colaizzi
———————————
On a great start to the season! After playing two top teams in the nation the Miners are preparing for their home opener against Juan Diego this Wednesday at 7:00 pm!