PERFORM
Ballistic Performance
Strength & ConditioningStriving to become the bigger, stronger, leaner, meaner version of yourself?
Inspired by our time in NCAA Division 1 Strength and Conditioning and high-intensity functional fitness, PERFORM is the best of both worlds, designed to awaken the athlete in you.
If you're ready to level up your training but not quite ready to leave the world of high-intensity conditioning behind, PERFORM is the perfect program for you. In PERFORM, you'll spend 2-3 days per week on strength and power development and 2-3 days per week conditioning at various intensities.
Duration of the program: 52 weeks
Training Frequency: 4-5 days/week
Length of the sessions: 70-90 minutes
Prep
A
Time Priority Warm-up (Power 1)
Two rounds for quality: 40sec Inchworm + Groiner Stretch --20sec Rest-- 40sec Push-up + Down Dog Toe Touch --20sec Rest-- 40sec Alternating Pigeon Pose --20sec Rest-- 40sec Low Front Plank --20sec Rest-- 40sec Kettlebell Swing (Russian or American) --20sec Rest--
B
Single-arm Dumbbell Push Press
4 x 8
C
Clean Deadlift (Catalyst)
4 x 4
D
Russian Kettlebell Swing (Ballistic Performance)
4 x 0:15
E
Goblet Squat (Ballistic Performance)
4 x 5
Uncategorized
F
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.
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 Bike, Row, or Run --10sec Rest--
Circuit
B
10 rounds, each for time: 12/8-cal Echo/Assault Bike Rest two minutes between rounds. RPE 8-10 Stimulus: Near maximal intensity efforts; complete each round in ~20 seconds Scaling: Echo/Assault Bike - modify to Row (same calories); modify to Run (100-meters)
Lower Mobility/Flexibility
C
Accumulate 1-2 minutes per position, per side: Couch Stretch Olympic Wall Stretch Banded PNF Hamstring Stretch
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--
B
Ring Row (Ballistic Performance)
C
Push-up (Ballistic Performance)
D
Dumbbell Shoulder Press (Ballistic Performance)
15, 12, 10
E
Banded Lat Pull Down, Supinated Grip
15, 12, 10
F
Band Pull-Apart (FBB)
2 x 20
G1
Dumbbell Biceps Curl
2 x 20
G2
Banded Triceps Push-down (FBB)
2 x 20
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
Back Squat (Ballistic Performance)
15, 12, 10
C
Dumbbell RDL (FBB)
15, 12, 10
D
Dumbbell Split Stance Squat (Ballistic Performance)
24, 20, 16
E
Banded Glute Bridge (Ballistic Performance)
15, 12, 10
F
Cossack Squat (Ballistic Performance)
2 x 30
Accessory Core
G
Three rounds for quality: 50-ft Single-arm Farmer Carry, right 50-ft Single-arm Farmer Carry, left 15x Paloff Press, right 15x Paloff Press, left 10x Half-kneeling Band Rotation, right 10x Half-kneeling Band Rotation, left Rest ~60 seconds between rounds.
Prep
A
Time Priority Warm-up [Condition 2]
Two rounds for quality: 30sec Rockin' Calf Raise --10sec Rest-- 30sec Inchworm + Groiner Stretch --10sec Rest-- 30sec Single-leg RDL + Samson Stretch --10sec Rest-- 30sec Hip Circle, 15sec per leg (1st round = clockwise, 2nd round = counter) --10sec Rest-- 30sec Lateral Shuffle --10sec Rest-- 30sec Power Skip --10sec Rest-- 30sec Burpee --10sec Rest--
Circuit
B
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
Upper Mobility/Flexibility
C
Accumulate one minute per position, totaling five minutes per side: Five-way Shoulder Opener
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.
Rekindle your love for training, fall in love with the process, and improve your performance in the gym and, more importantly, the real world.
Get PERFORM
Jessie O.
Everyday Athlete
Verified Athlete"Whether it's a concern regarding form or just to share an exciting fitness accomplishment, Ashley + Derrick are there every step of the way checking in with me. My body and mind thank them for the difference these intelligent, experienced, and personable coaches make in my life every day."
Austin M.
Everyday Athlete
Verified Athlete"I like PERFORM because it ties into my profession and personal interests. I don’t need to necessarily look like Jay Cutler, or be able to run a marathon; but ideally be somewhere in between as a well-rounded athlete."
Sarah Z.
Everyday Athlete
Verified Athlete"I LOVE the program because it includes real weightlifting movements and effective, quick cardio sessions. And I like how each week is consistent, so you kind of know what you’re getting into."
