150204 Wednesday – Teen Strength & Conditioning

Starting this week all of Diablo’s locations will have a Teen Strength & Conditioning class. This class is a great way for your teen to stay fit during the off season and to help them develop better strength and speed for whichever sport they play. Just like all of our adult classes safety and technique is our number one priority. Our coaches help scale, modify, or adjust any workout to make sure they have a fun, safe, and effective workout. If you are interested or have questions come at least 10 minutes early to any of the classes to talk with a coach.

Pleasant Hill: Tuesday & Thursday 4:00pm
Alamo: MondayFriday 4:30pm
Benicia: Tuesday & Thursday 4:00pm

Mobility:  Ankle Mobility.

Skill Practice Warm Up:  None.

Workout:  Power Clean

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)

Super Set: Hip Extensions

5 sets of 5 – 10 hip extensions. Hold for 3 seconds at the top of the extension.

Metabolic Conditioning Workout:  “Tire Iron” – For time.

20 Kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

400m Run

15 Kettlebell swings

200m Run

10 Kettlebell swings

100m Run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  7 – 12 minutes.

Coaching Tips: Scale up option of 70/53* if KB swings are a movement you excel at or if you think you will do the Rx weight unbroken. If KB swings are a struggle for you, pick up KB as soon as you get in from the run and get a set in before you take a quick rest.

Log your results online by clicking here.

Compare To:  2014 – 08 – 04

Optional Cash-out: 10 db push press, 10 toes to bar, 4mins.

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