Paratus Performance
Find a nice balance between getting jacked and staying athletic
1 sessions per week
Must use App app to view and log training
Program Training
A1
Dynamic Warm-Up
1 x 6:00
A2
Ground Based Warm-up
1 x 6:00
B
Overhead MB Throw
5 x 2
C
Overhead Press
5 x 5 @ 45, 54, 63, 72, 81 %
D
Overhead Press
5 x 10 @ 63 %
E1
Chest-Supported DB Row
5 x 10
E2
Bulgarian Split Squat
5 x 8
F
DB Hammer Curl to Triceps Kickback
2 x 30
G1
Reverse Hyper
4 x 15 @ 80 %
G2
Hanging Knee Raise
4 x 15
A
Warm Up Jog
1 x 5:00
B
Run
1 x 1
C
Cool Down Run
1 x 5:00
A
Dynamic Warm-Up
1 x 5:00
B
Prowler Push
10 x 40
A1
Dynamic Warm-Up
1 x 6:00
A2
Ground Based Warm-up
1 x 6:00
B
Box Jump
5 x 2
C
Box Squat
5 x 5 @ 45, 54, 63, 72, 81 %
D
Box Squat
3 x 5 @ 63 %
E1
Belt Squat March
4 x 1:00
E2
Back Extension
4 x 12
F1
Single Leg Hip Thrust
3 x 10
F2
Pull-Up
3 x 8
G1
Reverse Hyper
5 x 20 @ 50 %
G2
Hollow Hold
5 x 30
A
Assault Bike
1 x 20:00
B
Agile 8
1 x 10:00
A
Warm Up Jog
1 x 5:00
B
Run
1 x 1
C
Cool Down Run
1 x 5:00
A1
Dynamic Warm-Up
1 x 6:00
A2
Ground Based Warm-up
1 x 6:00
B
Med Ball Chest Pass
5 x 2
C
Bench Press
5 x 5 @ 45, 54, 63, 72, 81 %
D
Bench Press
5 x 10 @ 63 %
E1
Lat Pulldown
5 x 10
E2
Russian KB Swing
5 x 20
F1
Tricep Rope Pulldowns
4 x 15
F2
EZ Bar Curl
4 x 12
G1
Reverse Hyper
4 x 15
G2
DB Side Bend
4 x 15
A
Dynamic Warm-Up
1 x 5:00
B
Sled Drag
5 x 40
C
Sled Push
5 x 40
A1
Dynamic Warm-Up
1 x 6:00
A2
Ground Based Warm-up
1 x 6:00
B
Max Effort Broad Jump
5 x 2
C
Deadlift
5 x 5 @ 45, 54, 63, 72, 81 %
D
Deadlift
10 x 5 @ 63 %
E1
Leg Press
4 x 15
E2
DB Pullover
4 x 12
F1
Hip Abduction
3 x 12
F2
Hip Adduction
3 x 12
G1
Reverse Hyper
4 x 20 @ 60 %
G2
Sit-up
4 x 20
A
Warm Up Jog
1 x 5:00
B
Run
1 x 2
C
Cool Down Run
1 x 5:00
Nick Antolik
12+ years working at the highest levels, my mission is to educate and empower the adventurers in life - those pushing their own boundaries of capability - through research-based, experience-backed methods so you are prepared to perform at your best.
