Adult SPARQ Performance & Conditioning Have Begun!

Adult SPARQ Performance & Conditioning Have Begun!


Looking for advanced conditioning to get in shape?!

When: Tuesday
1230-130pm

Where:

Alameda Park

Cost:

$60/month
or
$20/class

Maximum class size 20



SPARQ Training is a cutting edge training methodology that incorporates functional training with movement enhancement and strength & conditioning.


If you–or an athlete you know–is interested in signing up for training classes beginning in July, contact us to reserve your spot. The classes are limited to 20 enrollees.



What is SPARQ Training?

Speed
Power
Agility
Reaction
Quickness


Simply put, SPARQ Training improves movement patterns, increases speed and power, and develops conditioning that translates onto the playing field or court. This equates to better performance with reduced injury.

Whether you play football, lacrosse, soccer, basketball, tennis, volleyball, baseball/softball, or train for triathlons, you’ll benefit from SPARQ Training.

Click on the video link below to see the training methods we incorporate:


Visit the SPARQ Website to learn more


Contact us to Reserve a Spot or Find out More

Phone: 925.285.0924
Email:
chris@prevailconditioning.com
Web:
www.prevailconditioning.com

When: Tuesdays (see Prevail calendar for dates)
1230-130pm
Where:
Alameda Park (click for directions)
Cost:
$60/month or $20/class


Class sizes are limited to the first 20 people/class!

April Core Conditioning

Here is the April program for my Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
SB Crunch
Double Leg Hip Pop
Prone/Supine Bridges
Lateral Crunch
SB Lateral Rolls
Seated Russian Twist

Explosive / Balance Circuit (same sets/time)
BodyBlade Double Arm Vertical Frontal/Horizontal Frontal (90˚ Shoulder Flexion)
MB Double Arm Chest Pass on Wall
Single Leg Cone Touch (foot or opposite hand)
Double Leg ¼ Turn Jump & Stick
Single Leg Balance w/MB PNF Lift
Box Strides (Linear or Lateral)

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

March Core Conditioning

Here is the March program for my Core Conditioning group training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Valslide Abdominal Pike (hands or feet on)
Side Bridge w/ Adduction Emphasis
Supine Hanging Bridge
Cook Standing Cable Chop
Quadruped Ipsilateral Arm/Leg Extensions
RDL-Squat-Overhead Squat

Explosive / Balance Circuit (same sets/time)
Cross the River Balance
Mini Hurdle Arm Reach Overs
BB Single Arm Push Press
Bench Speed Step Over and Balance
Mini Hurdle Hops (DL) Forward/Backward
Lateral Low Walk & Balance

Agility / Lift Circuit (same sets/time)
Valslide 3 Plane Lunge
MB or SB Push Ups (hands on)
Agility Ladder Lateral Zig Zag
DB Prone Row
Partner MB Roll & Jumping Jacks
Partner Toss w/Forward-Backward AC Run

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Prevail Conditioning