Coaches Notes

HOLIDAY SCHEDULE
Thursday, November 23rd - NO CLASSES, HAPPY THANKSGIVING!!
Friday, November 24th - One class only - 9:30 am
Saturday, November 25th - Regular 9:30 am class, NO VERTKIDS CLASS

Warm Up

1. Functional Range Conditioning (FRC) SHOULDER
5 x 1 (12-15 seconds down, 12-15 seconds up - slow and controlled)
2. Banded Bent Over DB Rows 3 x 5
*Alternate 1. and 2.

Strength - 3 x 5 Sumo Deadlift

Fitness - “Midline Madness”- Fitness

4 Giant Sets, not for time:
15 Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

Performance - “Midline Madness”- Performance

4 Giant Sets, not for time:
15 Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings