COVID-19 HOME WORKOUTS
 

Warm Up:

Walking DRoM: x15 Each

  • Knee Hug/Quad Crossover/Lunge and Rotate Over Front Leg/Scoops/InchWorm Push Ups/T Walk/Yoga Lunge

Plank DRoM: x10 Each

  • Open Hip Mtn Climbers, Push Ups, Knee to Elbow Crossover

Slider Circuit:

Equipment Needed: Towel for hardwood (recommended) or Plastic Bag for carpet

 

Slider Reverse Lunge 3x15

Slider Side Lunge 3x15

Slider Forward Lunge 3x15

Slider Inch Worm to Push Up 3x15

Slider Long Axis Bridge to HS Curl 3x15

 

Coffee Table Circuit

Equipment Needed:  Coffee Table, Weight, Cushion

 

Elevated Plank DB Row 3x15

Copenhagen Adductor Plank 3x30”B

Leg Raise to Hip Up 3x15

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TRAINING EMPHASES

BIOMECHANICS

BIOMECHANICS

  • Multi-positional/directional core stability

  • Strength through optimal range of motion

  • Scapular strength and stability

  • Static and dynamic athletic positioning

  • Foot, ankle, knee and hip mechanics

  • Neck strength/stabilization for concussion reduction

SPEED &
MOVEMENT

SPEED/MOVEMENT

  • Ground contact

  • Optimal athletic positioning

  • Acceleration/Deceleration

  • Sprint mechanics

  • First step quickness

  • Vertical Explosiveness 

  • Lateral quickness

  • Backpedal/Dropstep mechanics

  • Fluidity in change of direction

  • Fluidity in change of movement

STRENGTH

STRENGTH

  • Core Strength and integrity

  • Lower extremity strength, form, technique & endurance

  • Posterior chain strengthening

  • Shoulder strength & stabilization
     

SPORTS
NUTRITION

SPORTS

NUTRITION

Nutrition guidelines, tips and optional individualized coaching to optimize performance and recovery.

Altius is proud to retail IDLife nutritional products.  Get your free health score and find our your individualized nutritional reccomendations!

MINDSET 
COACHING

MINDSET

COACHING

Become mentally stronger and elevate your game!!

 

We are thrilled to announce our partnership with Elevate Mindset Coaching!  Team mindset coaching will be built into the training schedule throughout the season.  

 

CHARACTER 
VALUES

CHARACTER

VALUES

Each Month, we will place emphasis on different character values/themes that will be built into our training sessions.  

Thank you for your prayers and support during this time.  Our thoughts and prayers in turn go out to those affected by the COVID-19 pandemic. 

Please contact us with any questions/concerns or to inquire about additional training/rehab services.