The Performance Ranch
Functional Training, General Fitness, Strength & ConditioningThe Adult Strength Training Program by the Performance Ranch is the complete package for adults looking to build strength and move well. The Performance Ranch has been working with active adults and and those how are new to strength training since its start. We teach each athlete how to performa the basic movement patterns needed to build functional strength and excel at their sport and life.
This program contains 3 phases of training each 4 weeks long. Each phase will build on the others and teach you how to move better and build strength in these movement patterns.
Features3 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
PR Warm Up
For the warmup, please take off your shoes or wear barefoot training shoes, this will help stimulate more muscles as well as enhance your ability to create tension. 1. Soft Tissue ~ 5-10 min -Foam Roller - Hit your hot spots (Lats, QL, Piriformis, Quads, Adductors, Calves, Ankle) 2. Breathing Ramp Up - 2 min 3. Mobility - 3 min - Supine Rotations, Open Book, Cat/Cow, Quadruped Hip Series, Standing Ankle Rotations 4. Mini Band Activation - Supine Pull In's X 10 - Supine Bridge X 10 - Standing Short Foot Drills X 5 (Band on knees) - Forward, Backwards, Lateral Walks X 10 - Squats X 10 5. Dynamic Flexibility -Worlds Greatest Stretch X 3 ea -Inchworms X 5 -Lunge Circuit X 3 ea -Split stance deadlift X 5 ea (no weight)
B1
Drop Squat
3 x 3
B2
Dead Bug
3 x 10
C1
Kettlebell Deadlift
3 x 6
C2
Ring Push-up
3 x 10
C3
Kneeling Side Plank
3 x 8
D1
Dumbbell Split Squat
2 x 6
D2
TRX Row
2 x 6
D3
Half-Kneeling Anti-Rotation Press Out
2 x 6
E
Conditioning - Tempo Efforts
2 x 1:30
Recovery
F
Mobility/Flexibility Circuit
Supine Breathing (band optional) x5 breaths Kneeling Hip Flexor Stretch x45 seconds Childs Pose x45 seconds Lat stretch (roller optional) x45 sec Brettzal Outer Hip x3 reps each side
A
Zone 2 Effort
1 x 0:45
Prep
A
PR Warm Up
For the warmup, please take off your shoes or wear barefoot training shoes, this will help stimulate more muscles as well as enhance your ability to create tension. 1. Soft Tissue ~ 5-10 min -Foam Roller - Hit your hot spots (Lats, QL, Piriformis, Quads, Adductors, Calves, Ankle) 2. Breathing Ramp Up - 2 min 3. Mobility - 3 min - Supine Rotations, Open Book, Cat/Cow, Quadruped Hip Series, Standing Ankle Rotations 4. Mini Band Activation - Supine Pull In's X 10 - Supine Bridge X 10 - Standing Short Foot Drills X 5 (Band on knees) - Forward, Backwards, Lateral Walks X 10 - Squats X 10 5. Dynamic Flexibility -Worlds Greatest Stretch X 3 ea -Inchworms X 5 -Lunge Circuit X 3 ea -Split stance deadlift X 5 ea (no weight)
B1
Drop Squat
3 x 3
B2
Medicine Ball Slam
3 x 6
B3
High Plank
3 x 10
C1
Kettlebell Goblet Squat
3 x 6
C2
Dumbbell 3-Point Single Arm Row
3 x 6
C3
Farmer Carry
3 x 0:30
D1
Single Leg Hip Bridge
2 x 8
D2
KB 1/2 Kneeling Overhead Press
2 x 6
D3
Kneeling Side Plank
2 x 6
E
Lactic Conditioning
2 x 1:30
Recovery
F
Mobility/Flexibility Circuit
Supine Breathing (band optional) x5 breaths Kneeling Hip Flexor Stretch x45 seconds Childs Pose x45 seconds Lat stretch (roller optional) x45 sec Brettzal Outer Hip x3 reps each side
A
Zone 2 Effort
1 x 0:45
Prep
A
PR Warm Up
For the warmup, please take off your shoes or wear barefoot training shoes, this will help stimulate more muscles as well as enhance your ability to create tension. 1. Soft Tissue ~ 5-10 min -Foam Roller - Hit your hot spots (Lats, QL, Piriformis, Quads, Adductors, Calves, Ankle) 2. Breathing Ramp Up - 2 min 3. Mobility - 3 min - Supine Rotations, Open Book, Cat/Cow, Quadruped Hip Series, Standing Ankle Rotations 4. Mini Band Activation - Supine Pull In's X 10 - Supine Bridge X 10 - Standing Short Foot Drills X 5 (Band on knees) - Forward, Backwards, Lateral Walks X 10 - Squats X 10 5. Dynamic Flexibility -Worlds Greatest Stretch X 3 ea -Inchworms X 5 -Lunge Circuit X 3 ea -Split stance deadlift X 5 ea (no weight)
B1
Kettlebell Half Get Up
3 x 3
B2
Straight Leg Sit-Up
3 x 8
C1
Valslide Eccentric Hamstring Curl
3 x 6
C2
Cable Single Arm Pulldown
3 x 8
C3
Kettlebell Suitcase Carry
3 x 0:30
D1
Lateral Lunge to Press Out
2 x 6
D2
Dumbbell Floor Press
2 x 6
D3
Plank Shoulder Taps
2 x 10
E
Standing Mobility Series
1 x 5:00
A
Zone 2 Effort
1 x 0:45
Eliza Bustos
Triathlete and Runner
Verified Athlete"I’ve been an athlete my whole life. Run, bike, swim, lift, rock climb, etc. I tore my calf 9 months ago and haven’t been able to run without pain until I started at PR a couple of months ago. It is an investment in your health and longevity and totally worth it."
Diane Hughes
Functional Athlete
Verified Athlete"I just retired, and needed a reset on my fitness goals. The workouts are well structured and are available on the TrainHeroic app if you want to supplement in between training sessions. I had never worked with a trainer before, but I’m definitely on board!"
