Peak Performance Athletics

Orillia lakers ! We miss working with all of the amazing athletes. We hope you are all safe and putting in the work. Don’t sleep on the competition! Out work them !

Ilf you want it, lets work ! Prep:2 sets of 12 or 8/ Banded around the world T-spine rotations 90-90... Strength 4 sets of 10 or 8/ Front squats Step ups Bent over rows Floor press or push ups Athletic Skill Development (ASD) Lateral single leg bunny Linear single leg bunny Lateral bound Single leg broad Single leg double broad Wooo let’s go !

Warm up : Each pattern perform 10 seconds on 10 seconds off at speed of your choice. Prep: Quick drops 2 sets of 10... Single leg drops 2 sets of 10 * make sure you are stable and active in your hips. Mobility : RDL 1x10/ Lateral deep squat 1x10/ Split squat with side flex 1x10/ Strength: Single leg RDL DB split jerk DB swing Single leg hip lift Core : Dead bugs sing leg lower Double leg def big lower Plank leg lifts

Full body workout with lots of athletic principals! Let’s keep after it and stay ahead of our competition.

Here we go, let’s keep working and setting ourself up for success ! Warm up A- Skips x20/ B-Skips x20/... 3 step march High knee run Staggered stance Acceleration ( only take 2 steps ) Strength: 4x10 or 10/ Hinged split squats 4 x10/ Kettle bell swings 4x10 ( if no kettle bell do jump squats ) Resisted hip drive 4x10/ Single leg hip lift 4x10 Get out side and some some sprint ! Light post to light post . Give us 10 of them Let’s go !

Warm up: 20 seconds per pattern Jog and back peddle Side slide High knees Butt kicks ... Low shuffle Mobility : 2X 10 or 10/ Closed kneeling rotations Shoulder burners Mobility squat Athletic skill development ( ASD) : Lateral shuffle to bound 5x5/ Strength 4x10 or 10/ Reverse lunge Quad leg extinctions . ( ASD a ball to make sure you are stable ) Y’s 1/2 kneeling press Energy system development (ESD) Shuttles (40 feet ish) get out side and do it !! 3 there and backs 3 times ! Have fun keep after it . Don’t sleep on it !

Another athletic take on at home workouts. Prep: Ankle stability 2x5/ Heel ups x20 Toe ups x20... Warm up Progressive bunny hops 3x10 Lateral progressive bunny hops 3x10 Single leg bunny hops 2x10 Lateral single leg bunny hops 2x10 Mobility Hamstring floss 2x10/ 90-90 2x10/ Calf stretch and activation 2x10/ Strength Hamstring walkouts 4x10 1/2 kneeling rows 4x10 ( two sets with one knee down, two sets with the other knee) PALOVE press 4x10/ Skater squats 4x10/ Athletic skill development (ASD) Depth drops to squat jumps 2x10/( stick the landing ) MAX EFFORT ! Get up there Depth drop to squat jump single leg land 2x10/ ( 1/2 effort focus on landing !) Energy system development (ESD) 100 skips as fast as you can x5!

We want to congratulate@wmonague on his draft to the @ohlbattalion in the @ohlofficial Hard work pays off. Keep after it! Read about his success and our awesome shout out! Thank you Wade

If you are an athlete, parent, coach or looking for some patterns to stay fit and active here you go. Warm up : Each pattern perform 10 seconds on 10 seconds off at speed of your choice. Prep: Quick drops 2 sets of 10... Single leg drops 2 sets of 10 * make sure you are stable and active in your hips. Mobility : RDL 1x10/ Lateral deep squat 1x10/ Split squat with side flex 1x10/ Strength : Single leg hip lift 4x10/ Push up slow down quick up 4x10 Pull apart 4/10 Weighted split squats 4x10/ ASD : Squat jumps with rotation x10/ Single leg jumps with rotation alternating x10/ Have some fun . Ball drop burpees catch before 3 bounces. ( as many reps as you can!!!) Have fun ! See more

We use hang cleans to develop speed, power and coordination . This pattern also helps teach our athletes triple extension and flexion for acceleration and deceleration-These two critical attributes that all athletes need to become more dominate in any sport. This is a very difficult pattern to teach and learn. For strength and conditioning coaches we find that there must always be a focus. Ours, in this case was speed of the deceleration the the catch.

What a great 4 months we had with this incredible group of athletes. This summer, amazing gains have been made not only in performance but friendships and memories. Thank you again to all of the athletes trusting us and our programs this off season. We hope we challenged you, progressed you, and allowed you to be confident going into your camps and seasons moving forward. More to come ! #reachyourpeak @peak_performance_fitness @tyrut19 @liam.holmes1 @_.allysmithh @zwb.__29 @dooley.6 @hickeybraydon14 @jdehaas2 @robbie_rutledge11 @kaidenrobitaille_96 @austenlucas @thomasreid1 @meguire_naughton @samcordery @abbi_england @alloyd99 @pierson.french @bradbarclay4 @austenlucas @goodesauce

We are ready for the season. We have reach our PEAK . Our high performance athletes are off to camps and beginning their seasons. We are so thankful to have been able to spend the summer with these athletes the past 4 months . We wish the best of luck in your seasons. We can not wait to hear of all the success this season brings. #reachyourpeak

We could not be more excited about these amazing young ladies representing our amazing city of Orillia and its athletics ! Congrats to: @rachelmoch @alloyd99 ... @jordkummer @kiahshankss And the rest of the @queensgaels lacrosse team ! #reachyourpeak

This was a great week ! These athletes worked and battled all week. Stay tuned for more programs, camps and summer programs out soon ! 360 Goaltending Northern Athletic Education Peak Performance Fitness ... #reachyourpeak See more

***Huge Shoutout *** Peak Performance Athlete Annie earning the Orillia athlete of the year of 2018 ! We could not be more happy for you and so blessed to have been apart of your journey. Could not have gone to a more deserving athlete ! #reachyourpeak

Teach teach teach ! As a coach I find the biggest thing we as coaches should stress is to teach youth athletes ( any athlete / client). Building the basics and a string base at a young age will lead to greater PEAK’s! Take the time to notice, stop and teach to majority. It’s easy to make athletes sweat and feel like they did work . But did they really?? Let’s teach, correct and HAVE FUN ! Youth programs running Monday Wednesday Friday at 4:15-5:15 ! #ReachYourPeak

**Attention tack and field athletes ** Don’t be left in the dust. Set the pace and and dominate from the blocks to the finish line ! We have put together a track program for athletes to increase their power, strength , top speed and endurance ! ... This 12 week programs has Limited stops, don’t miss your chance to get an early start to your season ! #ReachYourPeak