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"There are always new, grander challenges to confront, and a true winner will embrace each one."
     - 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
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
Tatum
Elle
Izzy
Leeani
Grianne
Zoe
Michelle
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Month 3

  • April 10th
  • April 17th
  • April 24th
  • May 1st
  • May 31st
<
>
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)
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 ​
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)
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
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
  • Feb 6th
  • Feb 13th
  • Feb 20th
  • Feb 27th
  • March 6th
  • March 13th
  • March 27th
  • April 3rd
<
>
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!
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
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.
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
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 Rou
nds
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. 
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)
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
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

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