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TRAINING – November 30, 2020

TRAINING – November 30, 2020



Foam Rolling

  • Glute Smashing x 1 min/side

Hip CARs

  • Seated Internal Rotations x 10/side
  • Hovering Internal/External Rotations x 5/side
  • Runner’s Lunge Sequence (Shortened Version)
  • Standing Hip Circles x 5/dir/side

Glute Activation

  • Quadruped Hip Extensions x 8/side
  • Side-Lying Hip Abductions x 8/side


Shoulder CARs

  • Infinity Hovers x 5/side


3 Rounds

  • Face-the-Wall Squat x 5
  • SHOP Curl-Up x 5
  • Tuck Jumps x 5


4 Rounds

  • Goblet Squat x 8
  • Bent-Over “T’s” x 10

3 Rounds

  • Single-Leg RDL x 8/side
  • Chinups x “Quality Set”

3 Rounds

  • Single-Arm Plank x 30 sec/side

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Strength and Conditioning Tips

Member Spotlight – Mohammad Alshumais

Member Spotlight – Mohammad Alshumais

MEMBER SPOTLIGHTIn the xxx installment of our "Member Spotlight", we're featuring…NameWhat got you started and how long have you been at the SHOP?With what movement(s) have you seen the most progress?What do you like to do outside the gym?What movement(s) would you like to improve on in the next few months?Favorite place to eat in/near Corvallis?What advice would you give members just starting out at the SHOP?




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Drew Skaggs

Owner & Head Coach

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