Dark Horse Athlete
Strength & Conditioning, Powerlifting, Power Sports , Functional Training, Tactical / Military1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
WARM UP: Raise: -2 min jump rope or air bike Activate: 2 sets -Glute Bridge march x12 (6/6) -Deadbug x5/side Mobilize: 1 set -90/90 x10/side -World's Greatest Stretch x2/side Potentiate: 2 sets -Goblet Squat (3-1-1 tempo) x8 -vertical jump x2
B
Back Squat
4 x 5
C
Romanian Deadlift
3 x 8
D1
Dumbbell Goblet Bulgarian Split Squat
3 x 16
D2
Weighted Plank Hold
3 x 0:30
Circuit
E
Cool-Down: -Banded Hip Flexor Stretch x30s/side -Pigeon Stretch x30s/side -Diaphragmatic breathing – 3 min
Circuit
A
WARM UP: Raise: -1 min jumping jacks + 1 min high knees Activate: 2 sets -Band Pull-Aparts x20 -Scapular push up x10 Mobilize: 1 set -Prone Y-T-W x10 each -Arm Circles (Forward/Backward) x30 sec Potentiate: 2 sets -Empty Bar Bench Press x10 -plyo push up x4
B
Bench Press
4 x 6
C
Hips elevated DB bench press
3 x 10
D1
Chest-Supported DB Row
3 x 12
D2
Banded Tricep Pushdown
3 x 20
Circuit
E
Cool-Down -Pec Doorway Stretch x30s/side -cat cow x15 -Banded Cross-Body Shoulder Stretch x30s/side
Circuit
A
Active Recovery 30-45 minutes of light walking, cycling, or swimming at an easy pace
Circuit
B
20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side
Circuit
A
WARM UP: Raise: -Light row or bike – 2 min Activate: 2 sets -Glute Bridge March x5/leg -Deadbug w/ Band x5/side Mobilize: 2 sets -Walking Hamstring Sweeps x8 -Cossack Squats x6/side Potentiate: 2 sets -Russian Kettlebell Swings x10 -Broad jump x2
B
Deadlift
4 x 5
C
Sumo stance Box Squat
3 x 6
D1
Banded Glute Bridge
3 x 14
D2
Suitcase Carry
3 x 80
Circuit
E
Cool-Down -Sciatic nerve flossing x30s/side -Adductor rock backs x12/side -Diaphragmatic Breathing – 2 min
Circuit
A
WARM UP: Raise: -Air Bike – 2 min Activate: 2 sets -Band Face Pulls + press x10 -Scapular Push-Ups x10 Mobilize: 1-2 sets -Banded Shoulder Dislocates x10 -Wall Slides x8 Potentiate: 2 sets -Tall Kneeling DB Press x6/side -Banded Overhead Press x8
B
Strict Press
4 x 6
C
Close Grip Bench Press
3 x 8
D1
1-Arm DB Row
3 x 20
D2
Banded Pull Aparts
3 x 10
Circuit
E
Cool-Down -Thread-the-Needle Stretch x30s/side -Wall Pec Stretch x30s/side -Cat cow x15
