Rapids Core/Quickness/Power/Balance/Agility

Core Training:

Beginning of movement prep:
Plank: 1 set 30 sec/ drive elbows to toes and toes to elbows. Try and create maximal tension
Side Plank: 1 set 30 sec/side
Shoulder Taps: 10 ea

Quickness:

At the end of movement prep:
1-2 sets of 3-6 seconds each.
Base pogo
2″ run
lateral base shifts
left foot right foot disassociation
base rotations

Power/Plyo:

After movement prep and before training.
1st set rep scheme is for consistent compound effect usage and 2nd is for extended fitness
Squat Jumps 1 set 5 reps/ 3 sets 8 reps
Broad Jumps 1 set 5 reps/ 3 sets 8 reps
Lunge Jumps 1 set 8 ea/ 3 sets 8 ea
Lateral bound 1 set 8 ea/ 3 sets 6 ea
Multiplanar hops 1 set 5ea/ 3 sets 4 ea

Rapids Core/Quickness/Power/Balance/Agility

Core Training:

Beginning of movement prep:
Plank: 1 set 30 sec/ drive elbows to toes and toes to elbows. Try and create maximal tension
Side Plank: 1 set 30 sec/side
Shoulder Taps: 10 ea

Quickness:

At the end of movement prep:
1-2 sets of 3-6 seconds each.
Base pogo
2″ run
lateral base shifts
left foot right foot disassociation
base rotations

Power/Plyo:

After movement prep and before training.
1st set rep scheme is for consistent compound effect usage and 2nd is for extended fitness
Squat Jumps 1 set 5 reps/ 3 sets 8 reps
Broad Jumps 1 set 5 reps/ 3 sets 8 reps
Lunge Jumps 1 set 8 ea/ 3 sets 8 ea
Lateral bound 1 set 8 ea/ 3 sets 6 ea
Multiplanar hops 1 set 5ea/ 3 sets 4 ea

PERSONAL TRAINING

If you are looking to have a paradigm shift in the way you view health and fitness so you can get back in control of the way you look and feel, then our compassionate and experienced staff will take you to your goals. Meet the Raw Fitness trainers and coaches.

GROUP FITNESS CLASSES

Our high energy team training sessions will line you up with other like-minded individuals - spurring one another on toward similar goals. Morning and evening group classes are fun and challenging, and can take you from "I can't!" to "We can!" Check out the schedule.

SOCCER TRAINING

There's no such thing as a professional soccer player who doesn't train for performance enhancement. The best know it pays huge dividends for both injury reduction and gains in horsepower. We work with the top players in the area. Let us show you why.

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