Hemp Power Bake

Recipe:

• Dry ingredients:
• ~1.5 cups unflavored hemp protein powder
• ~1/2 Tbsp ground flax seed
• dash of cinnamon
• 1/2 cup brown sugar (or more if you prefer a sweeter cake)
• 2 packets low-calorie sweetener of your choosing (I used monk fruit extract)
• 2 pinches of salt
• 1 tsp baking powder
• Wet ingredients:
• 6 eggs
• 1 Tbsp vanilla extract
• 1/2 cup or more of water
• 1/2 cup coconut oil

Steps:

1. Mix dry ingredients
2. Thoroughly mix wet ingredients into dry
3. Spray/wipe baking pan with oil
4. Bake at 375 for ~25 mins or until toothpick comes out clean

This cake is lightly sweet and would go well with peanut butter, nutella, etc. You can also mix in chocolate chips.

Gluten Free Corn Cookie Cake

Recipe:

• Dry Ingredients:
• 1 cup gluten free flour
• 1 cup sugar
• 1 cup Maseca cornmeal (or other finely ground cornmeal)
• ~1 tsp baking powder
• pinch of cinnamon
• couple pinches salt
• Wet ingredients
• 1 tsp almond extract (or vanilla)
• almost half a cup of coconut oil (melted)
• 4 eggs
• ~1/3 cup water if you like a more moist cookie/cake
• chocolate chips

Steps:

1. Mix dry ingredients
2. Melt oil and mix into dry ingredients along with eggs and extract
3. Mix thoroughly and add as many chocolate chips as desired
4. Spray/wipe pan with oil
5. Pour batter in and distribute evenly
6. Add more chocolate chips on top as desired
7. Bake at 375 for ~25 mins or until done (toothpick in the middle comes out clean)

PowerPlay Class

Band Sprints

Hula Hoop

This is a preview of the upcoming class starting in April that will be on Wed/Fri at 2pm

Granny Shot

Pill ball throws

Shot put

Bosu Ball Jumps

Extreme Core - Difficulty: Advanced

Side Pike Jumps
tight core and glutes

Side Pike Jumps
tight core and glutes

• 30 seconds on, 30 seconds off
• 3 sets

Pilates ring side to side

"Wobbly plank" Tight core, tight glutes

• 2 sets
• Back to back exercises 30 sec each

Toes to the ceiling, protect your lower back
don't let it arch

• As many reps as possible
• 2 sets
• 1 min break in between sets

Heavy Warmup

Hula Hoop (20 spins each way)

Side step ups, 10 each leg, lower or
raise box if needed

2 sets of 10 for each

Bosu jumps

Date Cake

• 3 eggs
• 2 large plantains
• 1.5tsp vanilla extract
• 2 pinches of cinnamon
• baking powder
• large handful or two of chopped dates
• 2 pinches salt

Power/Explosiveness Workout - Difficulty: Advanced

Be careful with these!

1 leg side jumps

1 leg hamstring hops

Reverse band plate pulls
yoga strap around plates

Band plate pulls

Side jumps

Band pulls:

• Down and back for each
• 2-3 sets

Jumps

• 10 each leg/each way
• 2-3 sets

Small Muscle Workout

Feet inward calf raise farmer carry

Calf raise farmer carry

Wrist extension barbell

Wrist flexion barbell

Grip strength plate squeeze

Band forearm flex

Lying abductor raise

Lying adductor squeeze

• 10-15 reps per set
• Perform all exercises sequentially until fatigue

General Warmup 2

External Rotations

Internal Rotations

Box step with lunge

Side box step

10 reps 1-2 sets