KC GRIPZ

speed strength and turf work 

​​free Saturday's @2pm

    interested in attending a session?

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​Place: Glory Gains Gym
Day: Saturday
Time: 2pm

Theme: Strength and Speed Training for Athletes


Athletes Attire:
Athletic Shorts and Shirt
Athletic Sneakers
Water or Sports Drink

Limited Spots Available!
​

RESERVE YOUR SPOT TODAY

This 90 minute workshop will teach you how to put your speed into the next gear!

ITINERARY 

1. WARM-UP 

t-spine / foam roller / partner 

dynamic warm-up 

Forward Lunge
1. Elbow to instep
2. Single arm high rotational reach toward lunge leg side
3. Track hamstring stretch
​​
Reverse Lunge  
1. Double arm high reach
2. Single arm high reach crossover  
3. Opposite rotational reverse ankle grab with high forward elbow

MOVEMENT PREP

1. High Knee to Chest
2. Flat Shins / Ankle Grabs
3. Quad stretch opposite hand / ankle grab with single arm high reach 
4. Hamstring Kicks
5. But Kicks
7. Karaoke (Normal and High Knee Explosion)

hurdle warm-up 

1. Unders (R/L)
2. Unders to Front Lunge (R/L)
3. Double Punch (R/L)
4. Over F&B (R/L/S)
5. Skips (R/L)

pipes

1. Over & Back 
2. ATW L2R
3. ATW R2L
4. Half Kneeling Lat

2. speed work 

1. ​SID's 
2. Sprints
​3. Ladders

3. STRENGTH TRAINING 


KC GRIPZ® EST. 2014
​KC GRIPZ® LLC. 2022 ALL RIGHTS RESERVED
YOU BETTER GET A PAIR™ 2022 ALL RIGHTS RESERVED
  • Products
    • KC Gripz Sports Kit
    • KC GRIPZ Resistance Band System
    • Pull-up and Grip Strengthening System
    • Just Gripz
  • KCG Workouts
    • Articles
    • Disclaimers
  • Machine Mentality Performance
    • Schedule and Time Slots
    • About Mike Santini
    • MMP Next Level Athletes
  • Contact
  • Products
    • KC Gripz Sports Kit
    • KC GRIPZ Resistance Band System
    • Pull-up and Grip Strengthening System
    • Just Gripz
  • KCG Workouts
    • Articles
    • Disclaimers
  • Machine Mentality Performance
    • Schedule and Time Slots
    • About Mike Santini
    • MMP Next Level Athletes
  • Contact