Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:30 Ski or bike Foam Roll; -calves -hamstrings -glutes -hip flexors -tspine -lats 1:30 Ski or bike 2rds 12 Alt. Groiners 10 Plank to Down Dog + 3 pulses 6ea High Plank Calf Stretch 8ea Laying Knee Squeeze + Hamstring Extensi...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) lacrosse ball shoulder blades/glutes hamstring/hip/shoulder series 20 alt shoulder taps 4+3ea stationary lunge – no tension/tension 5 plank to downdog + pike walk 5ea step back lunge with hinge :20ea single arm ovhd db...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 10 strokes leg drive only 10 strokes leg drove + lean back :40 sec deadhang 10 ea shoulder flexion/abduction/extension 10 strokes pause rowing 10 strokes row :40 sec deadhang 10 ea shoulder flexion/abduction/extension pushup...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) ski :30 lacrosse ball hip flexor couch stretch pos 1 ski :30 lacrosse ball hip flexor couch stretch pos 2 ski :30 lacrosse ball hip flexor couch stretch pos 3 8 straight leg sit-ups all on right then left: 5 db deadlift 5 db...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike 1:00min 16 alt dead bug :20 bent knee side plank hold :20 quadruped hold hip mobility bike :45 16 alt birddog 10ea bent knee side plank +hinge :12ea floating quadruped hold hip mobility bike :30 10 alt box step ups 10 db...