MOVE
Ballistic Performance
Functional FitnessLove working up a good sweat and constantly switching things up?
MOVE is perfect if you love the challenge and variety of group classes but have absolutely ZERO desire to walk on your hands, master the Snatch, or throw yourself through the rings.
If you're from the world of high-intensity functional fitness, MOVE will feel very familiar. Each session consists of 10-15 minutes of strength followed by 20-30 minutes of interval-based conditioning.
The conditioning pieces are different every day and get this, there are days where we do NOT want you to go HAM (shocking, right?). There are sessions where you're supposed to train at lower intensities and actually be able to breathe.
Duration of the program: 52 weeks
Training Frequency: 4-5 days/week
Length of the sessions: 60 minutes
Prep
A
Time Priority Warm-up [Lower - Anterior/Posterior 1]
Two rounds for quality: 30sec Inchworm, no Push-up --10sec Rest-- 30sec Knee-to-Chest Pull + Samson Stretch --10sec Rest-- 30sec Single-leg RDL, 15sec per side --10sec Rest-- 30sec Hip Circle, 15sec per side (1st round = clockwise, 2nd round = counter) --10sec Rest-- 30sec Alternating Pigeon Pose --10sec Rest-- 30sec Low Front Plank --10sec Rest--
B1
Goblet Squat (Ballistic Performance)
3 x 15
B2
Kettlebell RDL (Ballistic Performance)
3 x 15
Circuit
C
Every five minutes, for 20 minutes: 15x Burpee 30/20-cal Row 30x Hollow Rock RPE 4-5 Stimulus: Burpee - steady, continuous movement Row - completed in ~1:15-1:30 per round Hollow Rock - completed in 1-2 attempts per round Goal - complete each round in ~3:30-3:50 Scaling: Burpee - decrease reps; Up-Down Row - decrease calories; modify to Bike (24/18-cal); modify to Run (300-meters) Hollow Rock - decrease reps; Hollow Rock, tuck position; Hollow Hold, tuck position
Prep
A
Time Priority Warm-up [Condition 1]
Two rounds for quality: 30sec Knee-to-Chest Pull + Samson Stretch --10sec Rest-- 30sec Leg Swing + Single-leg RDL --10sec Rest-- 30sec Shoot-the-Moon --10sec Rest-- 30sec Groiner Stretch --10sec Rest-- 30sec Butt Kick --10sec Rest-- 30sec High Knee --10sec Rest-- 60sec Run, Row, or Bike --10sec Rest--
B1
Eccentric Push-up (OPEX)
3 x 10
B2
Banded Face Pull (Ballistic Performance)
3 x 15
Circuit
C
10 rounds, each for time: 100-meter Run Rest 90 seconds between rounds. RPE 8-10 Stimulus: Near maximal intensity sprints; complete each effort in approximately 15-25 seconds Scaling: Run - decrease distance; modify to Row (150-meters); modify to Bike (10/7-cal)
Prep
A
Time Priority Warm-up [Full Body 1]
Two rounds for quality: 30sec Ring Row --10sec Rest-- 30sec Inchworm, no Push-up --10sec Rest-- 30sec Push-up + Down Dog Toe Touch --10sec Rest-- 30sec Groiner Stretch --10sec Rest-- 30sec Alternating Pigeon Pose --10sec Rest-- 30sec Roller V --10sec Rest-- 30sec Glute Bridge --10sec Rest--
B1
Banded Lat Pull Down (Ballistic Performance)
3 x 15
B2
Three-point Dumbbell Row
3 x 30
Circuit
C
Five rounds: 45sec Jump Rope —15sec Rest— 45sec Dumbbell/Kettlebell Farmer Carry —15sec Rest— 45sec Lateral Medicine Ball Toss —15sec Rest— 45sec Low Front Plank —15sec Rest— RPE 4-5 Stimulus: Move at a steady, manageable pace across the five rounds Scaling: Jump Rope - Ali Shuffle; Line Hop Dumbbell/Kettlebell Farmer Carry - decrease load Lateral Medicine Ball Toss - decrease load; Single-arm Side-to-Side Kettlebell Swing Low Front Plank - decrease time; Low Front Plank, elbows on bench
Prep
A
Time Priority Warm-up [Lower - Anterior/Posterior 2]
Two rounds for quality: 30sec Leg Swing + Samson Stretch --10sec Rest-- 30sec Lateral Lunge --10sec Rest-- 30sec Shoot-the-Moon --10sec Rest-- 30sec Alternating Pigeon Pose --10sec Rest-- 30sec Single-leg Glute Bridge --10sec Rest-- 30sec Reverse Lunge --10sec Rest--
B1
Lunge
3 x 30
B2
Single-leg Glute Bridge
3 x 30
Circuit
C
Five Cycles Complete as many repetitions as possible in three minutes: 6/4-cal Echo/Assault Bike 6x Kettlebell Swing 6x Toes-to-bar Rest three minutes between cycles RPE 6-7 Stimulus: Echo/Assault Bike - completed in ~15 seconds per round Kettlebell Swing - moderate-to-heavy load; unbroken reps Toes-to-bar - unbroken reps Goal - complete approximately three rounds per cycle Scaling: Echo/Assault Bike - decrease calories; modify to Row (same calories); modify to Run (100-meters) Kettlebell Swing - decrease load; Russian Kettlebell Swing Toes-to-bar - decrease reps; Hanging Knee Raise; Lying Toes-to-bar
Prep
A
Time Priority Warm-up [Full Body 2]
Two rounds for quality: 30sec Leg Swing + RDL --10sec Rest-- 30sec Alternating Samson Stretch --10sec Rest-- 30sec Cossack Squat, 15sec per side --10sec Rest-- 30sec Static Hang --10sec Rest-- 30sec Shoulder Tap --10sec Rest-- 30sec T Push-up --10sec Rest-- 30sec Hollow Hold --10sec Rest--
B1
Single-arm Dumbbell Shoulder Press (FBB)
3 x 30
B2
Band Pull-Apart (FBB)
3 x 15
Circuit
C
Four rounds: One-minute Single-arm Overhead Dumbbell Carry —30sec Rest— One-minute Single Dumbbell Step-up —30sec Rest— One-minute Dumbbell Plank Pull-Through —30sec Rest— One-minute Dumbbell Turkish Get-up —30sec Rest— RPE 4-5 Stimulus: Move steadily, manageable pace across the five rounds; dumbbell should be a light-to-moderate load Scaling: Single-arm Overhead Dumbbell Carry - decrease load Single Dumbbell Step-over - decrease load; decrease height of box; Lunge Dumbbell Plank Pull-Through - decrease load; decrease time; High Plank Dumbbell Turkish Get-up - decrease load
Derrick Ball
I'm dedicated to reaching people and changing lives through fitness. I have extensive education and diverse experience in the industry, and I'm committed to helping improve their quality of life. As an NSCA Certified Strength and Conditioning Specialist, CrossFit Level 3 Trainer, and USAW Level 1 Coach, I bring a comprehensive skill set to guide and empower others on their fitness journey.
Gone are the days of random workouts, mindless high-intensity circuits, and being forced to kip your pull-ups, walk on your hands, and master the Snatch.
Get MOVE
Jordan H.
Everyday Athlete
Verified Athlete"My blood pressure has dropped to normal. I can enjoy outdoor hobbies, my physical performance at my job is improving, and I am in better shape at 42 than I was at 32."
Kayleigh M.
Everyday Athlete
Verified Athlete"My back had been out of whack for months prior to starting Ballistic. Now, I'm able to Deadlift from the floor and do weighted single-leg glute bridges without pain for the first time ever...and I'm able to do consistent sets of 5 pull-ups."
Matt B.
Everyday Athlete
Verified Athlete"Prior to MOVE, I was doing CrossFit and my body just couldn't take it anymore. My knees were shot, my shoulder was a mess, and I had no motivation to train. Now, my body is feeling great, I have more energy throughout the day, and I actually enjoy training agin."
Renee N.
Everyday Athlete
Verified Athlete"Prior to Ballistic, my lung capacity was at 84% and was still on a steroid inhaler twice a day. After about 18 months of doing D's programming, I was at 93% capacity. Today, I'm at 100% lung capacity and 100% off steroid inhalers. Never give up!"
