10 a.m. - 12 p.m.
The Firm SF
225 Frederick St
San Francisco, CA 94117
Master trainer Shannon Morse will review basic movement patterns for a series of compound barbell lifts, demonstrate the proper form, and provide feedback while you replicate the exercises.
The following lifts will be covered:
- Barbell Squat
- Hip Thrust
- Bench Press
- Pull up
- Bent over row
- Single Leg Deadlift
- Bulgarian Split squat
- OH press
- Core Work
The focus of this in-person workshop will be to fine tune our movement patterns under load, thus providing a stable environment for our muscles to contract under this load. We are committed to improved and safe movement patterns over a period of time and this workshop will allow for us to work in small groups to identify our own movement patterns as well as spot the movement patterns of others with various body types.
The objective of this workshop is to leave you feeling more confident in how to handle a barbell and dumbbell either at home or in the gym. Both in terms of how to lift the weights, perform the exercises and safely complete the exercise or “rack the weight” after completion.
We may feel that strength training is straight forward, but it is an incredibly technical practice of the mind muscle connection, paired with stabilized joints, and synchronized muscle contraction of all muscle groups working to perform each movement.
We hope this will be the first of many, and at the same time, this will be the only one happening for some time.
In accordance with San Francisco COVID protocols, this workshop requires all attendees to provide their covid vaccination card in order to participate in this indoor facility workshop.
A one-time proof of full vaccination status must be provided to enter any San Francisco or Marin locations. Valid forms of COVID-19 vaccination proof include:
- Original, copy or picture of your CDC vaccination card
- Documentation from a healthcare provider
- Personal digital COVID-19 vaccine record issued by the State of California or by an approved private company
An individual is considered fully vaccinated: 2 weeks after their second dose in a 2-dose series, namely the Pfizer or Moderna vaccines, or 2 weeks after a single-dose vaccine, namely the Johnson & Johnson's Janssen vaccine.