Sanderson Performance
Build your athleticism and unleash your inner athlete. This program will focus on building your athletic foundation and will consistently challenge strength, endurance, speed, and agility. Additionally, every training session includes a dynamic movement prep warm up as well as a guided stretch to ensure proper cool down. This program can be repeated as many times as necessary to maximize results. This will typically occur in approximately 20-24 weeks, at which time they will be ready to make the jump to any of the other programs by Sanderson Performance.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up - Dead bugs, seesaws, rotations and sprint prep
3-5 minutes steady state cardio 3 RDS of: - Deadbug Series (10 seconds home position, 30 seconds Ipsilateral, 30 seconds 4 way deadbug) - Seasaw walk (5ea side) - UAP lateral band walk out w/ rotation (3 Left/ 3 Right) Sprint warm-up - 10 yd carioca down L/back R - 10 yd down and back high knees - 10 yd down and back heels to butt - 10 yd down and back lateral shuffle - 30 yd jog w/ reverse peddle back - 4 x 10 yard flying sprints
B
Sprint
7 x 30
C1
UAP Back Squat
3 x 5 LWP +5lb
C2
Shoulder Press
3 x 5 LWP +2.5lb
Cool Down
D
Cool Down Flow #1
Prep
A
Warm Up - Glute bridge, Capt Morgans and step-ups
-3-5 min stdy state cardio 3 RDS of: - Single leg glute bridge (30 Sec ea) - Captain Morgans (30 sec L/30 sec R) - Step-ups (5L/5R)
B
Deadlift
1 x 5 LWP +10lb
C
Strict Pull Up
3 x MAX
METCON
D
5 RDS FT: - 10 X HVY KB swing w/ lateral step - 10 X Supine ring row - 10 X Athletic Burpees (start/end in UAP)
Cool Down
E
Cool down flow #1
Warm-up
A
Let's get that heart rate up. Spend 10 minutes on an assault bike, airdyne, rower or any other apparatus of your choosing. Don't go insane, but make sure that heart gets going!
Pillar
B
Front and Side Plank Circuit
Now that your heart rate is up, it's time to focus on your Trunk. keep it tight, there should be a straight line from the top of your head all the way through your hips during all of these movements. Conduct 5 rounds of the following: - 30 seconds pillar to plank - 30 seconds side plank (left), then 5 lateral rotations - 30 seconds side plank (right), then 5 lateral rotations
C
Swim
1 x 20:00
Cool Down
D
Cool Down Flow #1
Prep
A
Warm Up - Dead bugs, seasaw and rotations
3-5 minutes steady state cardio 3 RDS of: - Deadbug Series (10 seconds home position, 30 seconds Ipsilateral, 30 seconds 4 way deadbug) - Seasaw walk (5ea side) - UAP lateral band walk out w/ rotation (3 Left/ 3 Right)
B1
UAP Back Squat
3 x 5 LWP +5lb
B2
Bench Press
3 x 5 LWP +2.5lb
METCON
C
Tabata (8rds 20 secs on/10 Sec rest) - (rotate exercises every round for a total of 1 Tabata conducting each exercise twice) - Dynamic Pushups - Hollow rockers - Single leg lateral hops (Left) - Single leg lateral hops (Right)
Cool Down
D
Cool Down Flow
Prep
A
Warm Up - Hip extensions. twisting kicks, lunges and Power Clean prep
-3-5 min stdy state cardio 3 RDS of: - Supine Banded Hip Extensions (10L/10R) - IT Band Slow Twisting Kick - 10 yd Lunge walk Then, 3 RDS of: -Power Clean warmup (5 ea w/ BB only) - Front rack to high hang - Muscle clean from high hang - Muscle clean from Mid-thigh - Muscle clean from just below knee - Muscle clean from mid-shin (sim floor) - Box step off to UAP (20" box max)
B
Power Clean
5 x 3 LWP +2.5lb
METCON
C
AMRAP 12 minutes: - 20 yd hvy farmer's carry - 10 hvy ball slams - 10 x 4-count plyo skiers
D
Chin-Up
3 x MAX
E
Cool Down Flow
Warm Up
A
3-5 minutes steady state cardio 3 RDS of: - Deadbug Series (10 seconds home position, 30 seconds Ipsilateral, 30 seconds 4 way deadbug) - Seasaw walk (5ea side) - UAP lateral band walk out w/ rotation (3 Left/ 3 Right) Sprint warm-up - 10 yd carioca down L/back R - 10 yd down and back high knees - 10 yd down and back heels to butt - 10 yd down and back lateral shuffle - 30 yd jog w/ reverse peddle back
B
Volume Runs
10 x 100
Cool Down
C
Cool Down Flow
