The WFA Blog

Add Your Heading Text Here

Week of 19AUG19

The priority this week is the HINGE. When we hinge well, the spine is stable, hamstrings and glutes act as prime movers, and the calves

Keep Reading =>

Week of 12AUG19

EMPHASIS: Lats Prep5m Flow2 Rounds– 60′ Bear Crawl– 20 Pec Ball Presses –> 20s Hold– 20 Hinge Plate Rows –>20S Hold Monday Moderate Strength (Pull

Keep Reading =>

Week of 05AUG19

PRIORITY: Glute Medius and VMO Prep5m Flow60′ Low Crawl50/50 VMO Pulses10/10 Glute Med Squats60′ Spiderman Crawl50/50 VMO Pulses10/10 Glute Med Squats MondayLong Strength (Swings, Squats,

Keep Reading =>

Week of 29JUL19

PRIORITY: Breathing PREP5m Flow2 Rounds– 60′ Nasal Crawl– 120′ Nasal Farmers Carry– 15 Nose-Mouth Ball Slams MondayModerate Strength (Pull and Squat)Endurance GRIND15 (Nasal Only, No

Keep Reading =>

Week of 22JUL19

PREPEmphasis: Calves, Hamstrings, Glutes4m Flow3 Rounds of:– 25-50 Calf Raises– 15-30 Tempo RDLs– 10 KB Swings MondayModerate Strength (Heavy Press, Single-leg DL)Moderate Endurance (GRIND15)Chassis Integrity

Keep Reading =>