"There are always new, grander challenges to confront, and a true winner will embrace each one."
- Mia Hamm
- Mia Hamm
Mobility & Agility Testing
Test date: February 6th, 2022 - Wall Squat, Ankle ROM, Single Leg Agility, Forearm Plank
Test date: February 13th, 2022 - Wall Slide, Pull Ups, Side Planks
Test date: February 20th, 2022 - Push Ups, Pro Agility
Test date: February 13th, 2022 - Wall Slide, Pull Ups, Side Planks
Test date: February 20th, 2022 - Push Ups, Pro Agility
PLAYER |
Wall Squat Test |
Ankle ROM |
Wall Slide Test |
Single Leg Agility |
Pro Agility |
Kaylani |
4.5 |
R: 5" | L: 4.5" |
5 |
R: 13 | L: 17 |
5.3 |
Tatum |
4.5 |
R: 6" | L: 5" |
4.5 |
R: 20 | L: 18 |
- |
Elle |
3.5 |
R: 4.5" | L: 4.5" |
5 |
R: 18 | L: 20 |
5.5 |
Izzy |
3.5 |
R: 4" | L: 4" |
- |
R: 19 | L: 17 |
5.2 |
Leeani |
4 |
R: 5.5" | L: 6" |
- |
R: 10 | L: 17 |
- |
Grianne |
- |
- |
4.5 |
- |
- |
Zoe |
4.5 |
R: 6" | L: 5" |
4.5 |
R: 17 | L: 14 |
5.1 |
Michelle |
4.5 |
R: 6.5" | L: 3" |
4.5 |
R: 19 | L: 16 |
- |
Num |
3 |
R: 3.5" | L: 3.5" |
- |
R: 10 | L: 12 |
- |
Ayla |
5.0 |
Muscular Endurance Testing
PLAYER |
Push Ups |
Forearm Plank |
Side Plank, R. |
Side Plank, L. |
Pull Ups |
Kaylani |
10 |
1:15 |
0:53 |
1:13 |
3 (purple) |
Tatum |
15 |
1:15 |
1:28 |
1:39 |
3 (purple) |
Elle |
21 M |
1:15 |
1:28 |
1:19 |
4 (purple) |
Izzy |
14 |
3:13 |
- |
- |
- |
Leeani |
- |
1:20 |
- |
- |
- |
Grianne |
- |
- |
1:33 |
1:23 |
3 (purple) |
Zoe |
18 |
1:55 |
1:30 |
1:13 |
10 (purple) |
Michelle |
- |
3:15 |
1:32 |
2:01 |
5 (purple) |
Num |
- |
3:00 |
- |
- |
- |
Ayla |
16 |
- |
- |
- |
- |
Strength Testing
PLAYER |
Deadlift |
Clean |
Squat |
Bench Press |
3RM Turkish Get Up |
Kaylani |
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Tatum |
|||||
Elle |
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Izzy |
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Leeani |
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Grianne |
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Zoe |
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Michelle |
Month 3
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MOBILITY PRESCRIPTION
Hamstring Roll Plantar Fascia Roll WARM UP 2 Rounds 0:20 Line Hops 0:20 Wall Squats 0:20 FESLGB, R. 0:20 FESLFB, L. Band Walks Dynamic Stretches - Ankle Hugs to Lateral Lunges - Inch Worms - Knee Hugs to World's Greatest - Quad Stretch Squat Clean Progression: 3 Rounds 3 RDL 3 High Pulls 3 Hang Cleans 3 Front Squats 3 Squat Cleans 3 Box Jumps |
STRENGTH
E3MOM: 6 ROUNDS 5 Squat Cleans >3 Reaction Hurdle Box Jumps >10 Kettlebell Cleans (5R/5L) >100ft. Waiter's Walk (50ft each arm) |
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MOBILITY PRESCRIPTION
Hamstring Roll Hip Flexor Smash WARM UP 3 Rounds 10 Cal Row 20 Single Leg Feet Elevated Glute Bridges 20 Box Squats (10R/10L) R1) Band Walks R2) 10 PVC Good Mornings R3) 5 Inch Worms |
STRENGTH
E3MOM: 6 ROUNDS 5 Deadlifts @ 3:0:x:0 >10 Kettlebell Cleans into Lateral Lunge (5R/5L) >2 Icky Shuffle to Cone Pattern CORE SUCCESSORRY 6 Rounds 0:20 Half Get Ups, R. 0:20 Half Get Ups, L. 0:20 Plank Drag Thrus |
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MOBILITY & WARM UP
2:00 Row 3:00 Hip Flexor Release on Kettlebells (1:30R/1:30L) 25ft. Knee Hugs to World's Greatest 2:00 Row Half on rollers, half on stretches A. 2:00 Foam Roll Calves 2:00 Foam Roll Quads 2:00 Foam Roll Hamstrings B. 4:00 3-Way Banded Lower Body Stretch 4:00 Elevated Contract Relax Pigeon on benches or boxes (2:00R/2:00L) |
Technique EMOM: 5 Rounds
1 RDL 2 High Pulls 3 Hang Cleans E4MOM: 5 Rounds 5 Hang Cleans 3 Reaction Hurdles 12 Bridged Floor Press 24 Kneeling Bottoms Up Press (12R/12L) 48 Med Ball Russian Twist (every tap = 1 rep) |
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MOBILITY & WARM UP
PA. 3:00 Bike PB. LxB Rhomboid & Trap Smash Lateral Band Walks Monster Walks 15 Banded Glute Bridges 25ft Inch Worms 25ft Knee Hugs to World's Greatest 10 Scorpions |
TESTING
Single Leg Agility Forearm Plank Side Plank STRENGTH E4MOM: 5 Rounds 5 Front Squats 5 Depth Drops to Box Jumps 10 Heavy Russian Kettlebell Swings 5 Pull Ups (or) 10 Ring Dips 20 Hollow Hold + Banded Lat Pull Down |
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MOBILITY
LxB Shin Scrape! WARM UP |
STRENGTH
E1:30MOM: 4 Rounds 12 Shrimp Squats or RFESS (6R/6L) CONDITIONING Partner Party! 5 Rounds Partner A 10 Single Leg Lateral Hurdle Hops, R 10 Single Leg Lateral Hurdle Hops, L 10 Double Lateral Hurdle Hops (R + L = 1) Partner B AMRAP DB Front Squats then... 5 Rounds Partner A 2 Burpees 5 Cone Circles, Clockwise 5 Cone Circles, Counter Clockwise 2 Burpees Partner B AMRAP Ring Rows then... Accumulate Together 25 Synchro Deck Squats 50 Synchro Kneeling Rotational Med Ball Toss 25 Synchro BFSU |
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MOBILITY PRESCRIPTION
Hinge Prep Hamstring Orb Roll Low Back Smash 3-Way Banded Lower Body Stretch WARM UP 5 Rounds 0:20 Line Drills 0:10 Rest Band Walks 2 Rounds 0:20 Hollow Hold 0:20 Superman Hold 10 Alt. Hip Bridge Marches 10 PVC SL RDLs (5R/5L) 10 Russian Kettlebell Swings |
TESTING
Wall Squat Test Ankle ROM Single Leg Agility Forearm Plank Hold STRENGTH E4MOM: 5 Rounds 6 Romanian Deadlifts @ 3:0:x:0 >12 Russian Kettlebell Swings >12 Swing & Stick to Lateral Bound (over hurdles) >0:20 Hollow Hold |
NUTRITION HOMEWORK
Always eat a well-balanced breakfast to start the day. Pre-training fuel should be predominantly carbohydrate, as this is the fuel source our bodies use for energy, but also have a little bit of protein and fat as well. Great pre-training fuel includes:
- Oatmeal with a tablespoon of nut butter and fruit
- Avocado toast with a poached or hard boiled egg (or two) on top
- Homemade blueberry banana muffin with a tablespoon of nut butter
Try to avoid things that come out of packages. If in an emergency situation, this is better than nothing, but you always want to go for whole, unprocessed foods as much as possible.
Contest this week: tag me on IG (@makeyourselfak) in a post or story with a balanced breakfast you made! The healthiest (quantified by how nutrient dense it is) will win the week!
Always eat a well-balanced breakfast to start the day. Pre-training fuel should be predominantly carbohydrate, as this is the fuel source our bodies use for energy, but also have a little bit of protein and fat as well. Great pre-training fuel includes:
- Oatmeal with a tablespoon of nut butter and fruit
- Avocado toast with a poached or hard boiled egg (or two) on top
- Homemade blueberry banana muffin with a tablespoon of nut butter
Try to avoid things that come out of packages. If in an emergency situation, this is better than nothing, but you always want to go for whole, unprocessed foods as much as possible.
Contest this week: tag me on IG (@makeyourselfak) in a post or story with a balanced breakfast you made! The healthiest (quantified by how nutrient dense it is) will win the week!
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MOBILITY PRESCRIPTION
Upper Body Lxb Smash of Death WARM UP 500m Row 7ea Rotator Cuff Alphabet 10 PVC Good Mornings 1:00 PVC Shoulder/Tricep Stretch 10 PVC Pass Thrus 2 Rounds 5 DB Cuban Press 10 Forearm Scap Push Ups 15 Banded Post Rows 0:15 Side Plank, R. 0:15 Side Plank, L. 0:15 Hollow Hold 0:15 Dead Hang 5 RDL's |
TESTING
Wall Slides Pull Ups Side Plank, R. Side Plank, L. STRENGTH E5MOM: 5 Rounds 5 Romanian Deadlifts @ 3:0:x:0 (aim to go heavier than last week) >5 High Pulls >5 Depth Drops to Box Jumps 3 Pull Ups @ 3:0:x:0 >10 Ring Rows >20 Banded Palloff Press (10R/10L) >12 Med Ball Rotational Throws (6R/6L) |
HOMEWORK
Do the following extra credit core workout on your own time. Record your time in the comments!
TAKE YOUR MEDICINE BALL
5 Rounds for Time
5 Med Ball V Ups
10 Med Ball Suitcases (total)
15 Med Ball Toe Taps
20 Med Ball Russian Twist (total)
0:30 Rest
Score = total time
*you can do this workout without a med ball as well
Do the following extra credit core workout on your own time. Record your time in the comments!
TAKE YOUR MEDICINE BALL
5 Rounds for Time
5 Med Ball V Ups
10 Med Ball Suitcases (total)
15 Med Ball Toe Taps
20 Med Ball Russian Twist (total)
0:30 Rest
Score = total time
*you can do this workout without a med ball as well
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MOBILITY PRESCRIPTION
FR Calves Orb Hip Flexors Wall Quad Stretch WARM UP 15 Minute Ladder & Dynamic Stretching Warm Up |
TESTING
Push Ups Pro Agility STRENGTH E4MOM: 5 Rounds 10 Rear Foot Elevated Split Squats (RFESS) (5R/5L) @ 3:0:x:0 >8 Kneeling Med Ball Lunge Pushes (4R/4L) >10 Posted KB Single Leg RDL's (5R/5L) @ 3:0:x:0 >8 Single Leg Box Jumps (4R/4L) >Forearm Plank with remainder of time |
HOMEWORK
Calculate half of your body weight, and drink that much water (in ounces) every day! Add a pinch of pure sea salt so that your body can better utilize the water - don't use table salt if you're going to do this!
Repeat homework from last week - record time to comments.
Calculate half of your body weight, and drink that much water (in ounces) every day! Add a pinch of pure sea salt so that your body can better utilize the water - don't use table salt if you're going to do this!
Repeat homework from last week - record time to comments.
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MOBILITY PRESCRIPTION
FR Calves Weighted Ankle Rocks on Box Orb Hip Flexors Banded World's Greatest Orb Hamstrings Banded Hamstring Stretch WARM UP 3 Rounds Barbell Complex 1 Romanian Deadlift 1 High Pull 1 Hang Clean 10 Hurdle Icky Shuffle 5 Wall Squats 5 Goblet Squats 5 Box Jumps |
STRENGTH
E5MOM: 4 Rounds 3 Barbell Complex 1 Romanian Deadlift 1 High Pull 1 Hang Clean 1 Front Squat >4 Hurdle to Box Combos (2R/2L) 5 Icky Shuffle to Lateral Bound & Turn to Box Jump >20 Feet Elevated Glute Bridges (10R/10L) >10 Hip Bridge Floor Press >20 Seated Shoulder Press (10R/10L) >20 Plank Drag Thrus |
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WARM UP
Partner A. 600m Row (start @ 50%) Gradually increase speed every 100m. Partner B. Foam Roll Quads Foam Roll Adductors Foam Roll Calves 3 Rounds 5 Wall Squats 0:20, 0:30, 0:40 Bear Hold* *increase length of time each round 5 Empty Barbell Front Squats 5 Box Jumps* *increase height each round >Coaches choice stretch |
STRENGTH
E5MOM: 4 Rounds 5 Front Squats @ 3:0:x:0 3 High Box Jumps 10 Single Leg Box Squats (5R/5L) 20 Single Leg Lateral Hurdle Jumps (10R/10L)* *use the lowest hurdles only Team Check Out Accumulate 6:00 Unbroken of Wall Sit and Plank. Half the team will be in a wall sit, the other half in a plank. Every time someone breaks (including switching from wall to floor) time stops, and entire team must complete 5 Hanging Knee Raises on the rig. Once everyone is back in a hold, the time starts again. |
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MOBILITY PRESCRIPTION
FR Adductors FR Quads Kneeling Adductor Stretch Wall Quad Stretch WARM UP Alternating Tabata (8 Rounds: 0:20 on; 0:10 off) Low Hurdles Banded Palloff Press Band Walks -Lateral -Monster 3 Rounds 14 Ring Rows 14 Half Get Ups (7R/7L) 14 Triangle Lunges R1) 4 Knee Hugs to World's Greatest R2) 4 Inch Worms |
STRENGTH
E6MOM: 5 Rounds 10 Tempo Lateral Lunges @ 3:0:x:0 (5R/5L) >10 Lateral Hurdle Hops (R + L = 1) >12 Lateral Exchange Lunges (6R/6L) >4 Turkish Get Ups (2R/2L) >20 Banded Palloff Split Lunges (10R/10L) |
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RECOVERY DAY!
3:00 Row Switch A & B before moving to C & D. A. Foam Roll Calves Foam Roll Quads B. LxB Plantar Fascia LxB Anterior Tibalis on Box Switch C & D before moving to last Row. C. Kettlebell + Box Ankle Mobility Kettlebell Hip Flexor Smash D. Foam Roll Glutes Elevated Contract & Relax Pigeon 3:00 Row |
STRENGTH (All barefoot) E4MOM: 4 Rounds 10 Single Leg BB RDL's (5R/5L) 15 Ring Rows 0:20 Ring Hold (or) Hollow Hold R1) Banded Hip Opener R2) Inch Worms R3) 90/90 Alternating Hip Stretch R4) Scorpions |
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MOBILITY & WARM UP
2:00 Row 3:00 Hip Flexor Release on Kettlebells (1:30R/1:30L) 25ft. Knee Hugs to World's Greatest 2:00 Row Half on rollers, half on stretches A. 2:00 Foam Roll Calves 2:00 Foam Roll Quads 2:00 Foam Roll Hamstrings B. 2:00 Inch Worms 4:00 Elevated Contract Relax Pigeon on benches or boxes (2:00R/2:00L) |
RECOVERY STRENGTH & CORE
E5MOM: 4 Rounds 6 Zombie Squats @ 3:0:x:0 (just the bar) >12 Kettlebell Swings >6 Banded Pull Ups >24 Banded Palloff Press (12R/12L) >24 Hollow Hold + Banded Lat Pulls |
