The Performance Ranch

Functional Training, General Fitness, Strength & Conditioning
Coach
Lawrence Herrera

The 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. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Convenience
With an online functional fitness program, you can work out anytime, anywhere. Whether you're traveling, have a busy schedule, or just prefer to exercise at home, an online program allows you to fit in a workout whenever and wherever it works best for you. This flexibility helps you stay consistent with your fitness routine and achieve your goals.
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Expert Guidance
When you enroll in our online functional fitness program, you get access to expert trainers and coaches who provide personalized guidance and support. You'll receive customized workout plans for your specific goals and needs, as well as ongoing feedback and motivation to help you stay on track.
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Community Support
Our program includes a supportive community of like-minded individuals who are also working towards their fitness goals. You can connect with others, share tips and advice, and find accountability partners to help keep you motivated and on track. Use the message feature within the app to connect with others.
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Holistic Health Benefits
The Functional fitness program will focus on building strength, endurance, mobility, and overall fitness, which can lead to a range of health benefits beyond just physical fitness. Improved cardiovascular health, better posture, reduced stress and anxiety, and increased energy levels are just a few of the potential benefits of participating in our functional fitness program.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Get motivated and achieve your goals efficiently with our app. Say goodbye to boring PDFs and hello to personalized training.
Equipment
Recommended
Suspension Trainer // Kettlebell // dumbbells // Medicine Ball // Mini BandsBarbell // trap bar //  
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Foam Roller Series 30 sec each 10 each side Mini-Band Hip Bridge Mini-Band Supine Knee Pull-ins Mini-Band Int/Ext Rotation Mini-Band Lateral Walk

Prep

B

Mobility Warm Up

-Ankle Rocker X10 -Supine Hip CARs X5 -90/90 Hip Mobility X10 -T-Spine Rot. X10 -Open Book X10

Prep

C

-Worlds Greatest Stretch X 2 -Inchworms X 5 -Lunge Series X 3 -SingleLeg Deadlift (bodyweight) X 5

D1

Non Counter Movement Jump

3 x 5

D2

Medicine Ball Slam

3 x 6

D3

High Plank

3 x 10

E1

Kettlebell Goblet Squat

3 x 6

E2

Dumbbell 3-Point Single Arm Row

3 x 6

E3

Farmer Carry

3 x 0:30

F1

Single Leg Hip Bridge

2 x 8

F2

TRX Row

2 x 10

F3

Band 1/2 Kneeling Chop

2 x 6

Tuesday
Week 1 Day 3

Prep

A

Foam Roller Series 30 sec each 10 each side Mini-Band Hip Bridge Mini-Band Supine Knee Pull-ins Mini-Band Int/Ext Rotation Mini-Band Lateral Walk

Prep

B

Mobility Warm Up

-Ankle Rocker X10 -Supine Hip CARs X5 -90/90 Hip Mobility X10 -T-Spine Rot. X10 -Open Book X10

Prep

C

-Worlds Greatest Stretch X 2 -Inchworms X 5 -Lunge Series X 3 -SingleLeg Deadlift (bodyweight) X 5

D1

Lateral Non Counter-Movement Hurdle Jump

3 x 3

D2

Dead Bug

3 x 10

E1

Kettlebell Deadlift

3 x 6

E2

Floor Push-Up

3 x MAX

E3

Kneeling Side Plank

3 x 8

F1

Dumbbell Split Squat

2 x 6

F2

KB 1/2 Kneeling Overhead Press

2 x 6

F3

Half-Kneeling Anti-Rotation Press Out

2 x 6

Thursday
Week 1 Day 5

Prep

A

Foam Roller Series 30 sec each 10 each side Mini-Band Hip Bridge Mini-Band Supine Knee Pull-ins Mini-Band Int/Ext Rotation Mini-Band Lateral Walk

Prep

B

Mobility Warm Up

-Ankle Rocker X10 -Supine Hip CARs X5 -90/90 Hip Mobility X10 -T-Spine Rot. X10 -Open Book X10

Prep

C

-Worlds Greatest Stretch X 2 -Inchworms X 5 -Lunge Series X 3 -SingleLeg Deadlift (bodyweight) X 5

D1

Kettlebell Half Get Up

3 x 3

D2

Straight Leg Sit-Up

3 x 8

E1

Valslide Eccentric Hamstring Curl

3 x 6

E2

1/2 Kneeling X Pull Down

3 x 6

E3

Kettlebell Suitcase Carry

3 x 0:30

F1

Lateral Lunge to Press Out

2 x 6

F2

Dumbbell Floor Press

2 x 6

F3

Plank Shoulder Taps

2 x 10

The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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!"

Adult Strength Training