BUILD
Ballistic Performance
BodybuildingWant to look and feel your best without jacking up your heart rate every day?
If you're beat up and broken from high-intensity group fitness, ready to get out of pain, and just want to look damn good naked, BUILD is the program for you.
BUILD sessions look A LOT different than your high-intensity group classes, but don't worry the clock is still involved.
All sets are performed on intervals to ensure you're getting adequate rest between sets, and there are prescribed tempos for EVERY exercise.
You'll follow familiar training splits (e.g., legs, chest and back, shoulders and arms, etc.) and recognize nearly every exercise.
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--
B
Goblet Squat (Ballistic Performance)
3 x 15
C
Kettlebell RDL (Ballistic Performance)
3 x 15
D
Dumbbell Split Squat (Ballistic Performance)
3 x 20
E
Banded Glute Bridge (no rack)
3 x 15
F1
Tibialis Raise
2 x 15
F2
Leaning (FHL) Calf Raise, bilateral
2 x 15
Prep
A
Time Priority Warm-up [Upper Pull 1]
Two rounds for quality: 30sec Hanging Scap Retraction --10sec Rest-- 30sec Single-arm Ring Row, 15sec per side --10sec Rest-- 30sec Band Pull-apart --10sec Rest-- 30sec Push-up + Down Dog Toe Touch --10sec Rest-- 30sec Burpee Pull-up --10sec Rest-- Pregnancy Modifications: First Trimester - No modifications necessary. Second Trimester - Modify Hanging Scap Retraction to Lat Pulldown and Burpee Pull-up to Burpee + Seated Ring Pull-up. Third Trimester - Modify Hanging Scap Retraction to Lat Pulldown. Modify Push-Up + Down Dog Toe Touch to Push-Up on Knees or Hands Elevated Push-Up + Down Dog Toe Touch. Modify Burpee Pull-up to Burpee + Seated Ring Pull-up.
B
Three-point Dumbbell Row
3 x 20
C
Single-arm Banded Row (OPEX)
3 x 20
D
Ring Row (Ballistic Performance)
3 x 15
E
Banded Bent-over Row
3 x 15
F
Seated Band Low Row (FBB)
3 x 15
Uncategorized
G
Plank Series 1.0
Four rounds: 30sec Superman Hold 60sec Low Front Plank 30sec Low Side Plank, right 30sec Low Side Plank, left Rest 60 seconds between rounds. Pregnancy Modifications: First Trimester - No modifications necessary. Second Trimester - Modify Superman Hold to Bird-Dog. Third Trimester - Modify Superman Hold to Bird-Dog.
Prep
A
Time Priority Warm-up [Upper Push 1]
Two rounds for quality: 30sec Band Pull-apart --10sec Rest-- 30sec Inchworm, no Push-up --10sec Rest-- 30sec Scap Push-up --10sec Rest-- 30sec Push-up + Down Dog Toe Touch --10sec Rest-- 30sec Prone Scorpion --10sec Rest-- 30sec Low Front Plank --10sec Rest-- Pregnancy Modifications: First Trimester - No modifications necessary. Second Trimester - Modify Prone Scorpion to Glute Bridge While Squeezing a Ball Between Knees. Third Trimester - Modify Scap Push-up to Scap Push-up on knees or Scap Push-up with Hands Elevated. Modify Prone Scorpion to Glute Bridge While Squeezing a Ball Between Knees. Modify Low Font Plank to Low Front Plank on Knees if needed.
B
Dumbbell Bench Press (Ballistic Performance)
3 x 15
C
Incline Dumbbell Bench Press (Ballistic Performance)
3 x 15
D
Push-up (FBB)
E
Dumbbell Biceps Curl
3 x 15
F
Banded Triceps Push-down (FBB)
3 x 15
Lower Mobility/Flexibility
G
Accumulate 1-2 minutes per position, per side: Couch Stretch Banded PNF Hamstring Stretch Figure Four Wall Stretch
Prep
A
Time Priority Warm-up [Lower - Anterior/Posterior 2]
Two rounds for quality: 30sec Single-leg RDL + 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--
B
Deadlift (Ballistic Performance)
3 x 15
C
Dumbbell Reverse Lunge
3 x 20
D
Banded Good Morning (Ballistic Performance)
3 x 15
E
Wall Sit (FBB)
3 x 0:30
F
Knee-over Toe Calf Raise, bilateral (FBB)
2 x 15
Accessory Core
G
Three rounds for quality: 30sec Hollow Hold, tuck position 30sec Alternating V-up 30sec Paloff Press, right 30sec Paloff Press, left Rest 30-60 seconds between rounds. Pregnancy Modifications: First Trimester - No modifications necessary. Second Trimester - Modify Hollow Hold, tuck position to Alternating Dead Bug. Modify Alternating V-up to Shoulder Taps (Place hands on elevated surface if needed). Third Trimester - Modify Hollow Hold, tuck position to Dumbbell Farmer Carry. Modify Alternating V-up to Shoulder Taps (Place hands on elevated surface if needed).
Prep
A
Time Priority Warm-up [Push/Pull 1]
Two rounds for quality: 30sec (15sec Static Hang + 15sec Hanging Scap Retraction) --10sec Rest-- 30sec Single-arm Ring Row ,15sec per side --10sec Rest-- 30sec (15sec Scap Push-up + 15sec Shoulder Tap) --10sec Rest-- 30sec Push-up + Down Dog Toe Touch --10sec Rest-- 30sec World's Greatest Stretch, 15sec per side --10sec Rest-- Pregnancy Modifications: First Trimester - No modifications necessary. Second Trimester - Modify Hanging Scap Retraction to Lat Pulldown. Third Trimester - Modify Hanging Scap Retraction to Lat Pulldown. Modify Push-Up + Down Dog Toe Touch to Push-Up on Knees or Hands Elevated Push-Up + Down Dog Toe Touch.
B
Seated Ring Pull-up, Tuck Position (Ballistic Performance)
3 x 15
C
Single-arm Dumbbell Shoulder Press (FBB)
3 x 20
D
Banded Lat Pull Down (Ballistic Performance)
3 x 15
E
Leaning Single-arm Dumbbell Lateral Raise
3 x 20
F
Band Pull-Apart (FBB)
2 x 20
G
Banded Face Pull (FBB)
2 x 20
Upper Mobility/Flexibility
H
Five-way Shoulder Opener Accumulate 60-90 seconds per position, per arm. If you experience any tingling or numbness, relax, shake it out, and reset. Numbness is not okay. Watch the video for an explanation and walk-through of the positions.
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.
BUILD a better physique without jacking up your heart rate every day and fall back in love with training.
Get BUILD
Katie M.
Everyday Athlete
Verified Athlete"This is the least amount of time I've spent in a gym and most rest days I have taken ever but best my body has ever looked and most nourished my body has ever been!"
Brian L.
Everyday Athlete
Verified Athlete"I feel like my body comp has definitely changed and will continue to. I'm for sure much stronger than when I started. On top of those things my awareness around what I'm eating and how that affects my body is through the roof compared to where I started."
Madeline H.
Everyday Athlete
Verified Athlete"This just goes to show that consistency and dedication make such a huge difference. It took me 5 years of group fitness classes to feel half as strong with push-ups as I do after 4 months of intentionally programmed resistance training."
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."
