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ava cunningham

@avaa.cunninghamm

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Best Hoco for last 💙

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🤞🏼

#hoco26 #hococourt @shopthevu118

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One for the books 👑 Thank you to everyone who voted for me for hoco queen!

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Last Hoco x 18th💐

#Homecoming #18thBirthday

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Happy Hoco

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Head over heels

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4 years fly by. 🥂🩵

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Happy birthday to our president! Have a great day Ava!! 🎂

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don’t stop the party! #pitbull

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⚡ MAX EFFORT BANDED QUARTER SQUATS ⚡

Ava put in some serious work today, progressing from 225 lbs + ~60 lbs of band tension all the way up to 315 lbs + ~60 lbs of band tension on banded quarter squats. 💪

We used the Max Effort Method—working up through progressively heavier sets toward a very heavy, high-quality effort for the day. The goal is to expose the athlete to high levels of force and muscular tension while maintaining strong positions and intent.

Adding bands changes the strength curve:

🔺 Less resistance at the bottom as the bands have less stretch
🔺 More resistance toward the top as band tension increases
🔺 Encourages the athlete to keep accelerating through the rep
🔺 Overloads the strong sprint-specific hip and knee angles
🔺 Builds quad and knee strength while developing force production

For Ava, her top set was 315 lbs bar weight + ~60 lbs band tension, giving her roughly 375 lbs of resistance at peak band tension.

For athletes, we aren't just chasing bigger numbers—we're teaching the body to PRODUCE MORE FORCE and produce it FAST. ⚡

MAX STRENGTH ➡️ FORCE PRODUCTION ➡️ SPEED & POWER

#strength #power #girlslacrosse #squat #legday

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