Behind The Scenes | Blog | Rehearsals | STS
Heavy Dumbbells
Cathe and Cedie use heavy dumbbells doing a flat bench press during a recent rehearsal of STS Mesocycle #2. Reps are usually in the 10 to 12 rep range during this cycle.
Behind The Scenes | Blog | Rehearsals | STS
One Leg Sit n Stand
Cathe and Brenda perform a One-Leg Sit n Stand in a recent rehearsal of one of the leg routines in STS mesocycle #1.
Behind The Scenes | Blog | Rehearsals | STS
Flat Bench Press in Mesocycle #2
In the above picture Jai and Brenda perform a flat bench press with heavy weights. STS Mesocycle #2 is all about hypertrophy as we increase the weights to between 70% and 80% of your 1RM. Rest periods between sets average between 60 and 90 seconds. Nothing fancy in this cycle, just good hard lifting!
Behind The Scenes | Blog | Rehearsals | STS
Leg Press
Cathe and Jai + Cedie and Brenda share a step while performing a leg press in a recent STS rehearsal.
Behind The Scenes | Blog | Rehearsals | STS
Hamstring Press witha Band
Cathe and Cedie perform a Hamstring Press and then superset into a Glute Kickback during an STS rehearsal.
Behind The Scenes | Blog | Rehearsals | STS
Knee Squeeze with ball +Inner Thigh Ball Toss
Each of the leg routines in STS mesocycle #1 are finished off with targeted leg conditioning drills or intense floor work. Week #1 features standing leg conditioning drills after an intense lower body work out with weights. Cathe finishes of week #2 lower body with floor work using a stability ball. In week #3 Cathe…
Behind The Scenes | Blog | Rehearsals | STS
Side Leaning One Arm Overhead Extensions
In the above picture Cedie, Cathe and Brenda practice a Side Leaning One Arm Overhead Extension on a stability ball during an STS rehearsal.
Behind The Scenes | Blog | Rehearsals | STS
Jai Doing an Incline Dumbbell Front Raise.
The above picture is of Jai doing an Incline dumbbell Front Raise on a stability ball during an STS rehearsal.
Behind The Scenes | Blog | Rehearsals | STS
Cathe doing a Concentration Dumbbell Curl.
Cathe performs a concentration curl during an STS rehearsal earlier this week.
Behind The Scenes | Blog | Rehearsals | STS
Front/Back Fan Kick over a Stability Ball
Cathe and Cedie doing a Front/Back Fan Kick over a Stability Ball during an STS rehearsal.
Behind The Scenes | Blog | Rehearsals | STS
Brenda is Back!
Brenda is back after recovering from a Triathlon injury just a few months ago. In the above picture Brenda performs a Front/Back Fan Kick over a stability ball. This makes us ask If Brenda can do STS in such a short period of time, what’s you excuse for not being able to do STS!
Behind The Scenes | Blog | Rehearsals | STS
Sequential Lunge Into Front Kick Combo
The above picture is of Cathe and Brenda doing a Sequential Lunge into a Front Kick Combo during an STS rehearsal. Though this move is done without any weights it is anything but easy.