KB3 Performance
Lacrosse, Soccer, Field Sports, Multi-sportThis 12-week offseason program is designed for athletes across all sports looking to build a strong physical foundation before returning to competition. Training is organized into progressive phases that develop strength, power, movement quality, and overall work capacity. Each phase builds on the last, helping athletes train with purpose, reduce injury risk, and enter the next season stronger, more confident, and better prepared to perform.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Snap Down
2 x 6
A2
Lateral Band Walk
2 x 8
A3
SA Farmers Carry
2 x 20
A4
SL Ankle Rocker
2 x 4
B1
Front Squat
4 x 8
B2
World's Greatest Stretch w/ Reach
3 x 3
C1
Standing DB Military Press
4 x 8
C2
Eccentric Pull Ups
4 x 6
D1
KB Kickstand RDL
3 x 10
D2
Goblet Split Squat
3 x 10
D3
Bilateral 120 deg Hamstring Iso Hold
2 x 20
A1
Med Ball Slam
2 x 4
A2
90/90 Hip Swivels
2 x 4
A3
DeadBug
2 x 6
A4
Band TKE
2 x 10
B1
Hang Drop Catch
3 x 5
B2
Repeat Vertical Jump
3 x 3
C1
Bench Press
4 x 8
C2
Band Pull-Apart
3 x 8
D1
1-Arm DB Row
3 x 10
D2
Hamstring Slider Curl
4 x 6
D3
Goblet Squat
3 x 10
A1
Skater Hop w/ Stick
2 x 3
A2
Iron Cross
2 x 3
A3
1/2 Kneeling Shot Put Throw
2 x 2
A4
Split Squat Iso Hold
2 x 20
B1
Trap Bar Deadlift
4 x 8
B2
Broad Jump
4 x 2
C1
Incline DB Bench Press
4 x 8
C2
Lateral Squat
4 x 8
D1
Banded Lat Pull Down
3 x 10
D2
Glute Bridge
3 x 10
D3
1/2 Kneeling Pallof Press
3 x 6
