Train for life, Strength & Conditioning
MB Performance Institute
General FitnessLooking to get ripped and in shape for anything you want to achieve, Train for Life is just that. Our adults ages range from 18-65 who are completing this program in house with coach Matt. Our group has completed races from Spartan Sprints to The Beast to the Boston Marathon to the B2VT bike race (142miles)
Prep
A
TFL Warm Up Phase 1
3 rounds... 1/2 Lap 10 Goblet Squats 10 Push Ups 20 Jumping Jacks
B1
Plate Ground to Overhead
3 x 20
B2
Bear Crawl Position Plate Switches
3 x 20
Power-Endurance
C
Assault Bike Phase 1 Metcon
5 Rounds... 10 Calories 10 Medball Slams 10 Wall Ball Tosses
Conditioning
D
Endurance Phase 1
EMOM for 10 minutes Alternating direction, cross over step to vertical jump 6x Sprint 30 yards
Mobility
A
Mini Band Mobility Series
Monster walks 5 yards Backwards Monster walks 5 yards 1/4 squat lateral steps 5 yards each way Air Squats with bands 10x Hip Bridges 10x Leg Push and Pull with 1 band 10x each leg Standing Marches 10x each leg Scap squeezes with band around the wrists 10x
Prep
B
Upper and Lower Stability/Activation
2 rounds... Push Up Walk Up to plates and back down 10x Floor Slides 10x Open Books 5x each side Banded Single Leg Hamstring Curls 10x each leg
C1
DB Bench Press
3 x 15
C2
Single Leg RDL
3 x 8
C3
Hanging Knee Raise
3 x 8
D1
Standing Arnold Press
3 x 12
D2
Tricep Pushdown
3 x 20
D3
Val Slide Hamstring Curls
3 x 12
E
Sled Push
6 x 40
A
Walk
1 x 3
Warm Up
A
TFL Warm Up Phase 1 #2
3 rounds... Walking lunges 10x Bear Crawl 10yards High Knees 10yards Lateral Shuffle 10yards
Conditioning
B
Partner 100, 50, 800m
Complete with a partner 50/50 100 KB Goblet Squats 100 Weighted Push Ups 100 DB Reverse Lunges 400m complete run together 50 Manmakers 50 Pull Ups 50 Plate V-Ups 50 MB Side Slams 400m complete run together
Recovery
A
Mobility/Movement Stretch
90/90 FRC Spiderman to T-Spine mobility Ankle Rockers and Hip Stretch off Box Shoulder FRC off bench
B1
Depth Drop
3 x 3 @ 20
B2
Speed Ladder
3 x 2
C1
Safety Bar Squat
6 x 3 @ 65 %
C2
Plank SA/SL DB Row
3 x 6
D1
Drop Set RFE Squats
3 x 12
D2
KB Gorilla Row
3 x 12
D3
Band Face Pull
3 x 12
E1
Anti-Rotation Curtsey Lunges
3 x 8
E2
Lat Pulldown
3 x 15
E3
DB Bicep Curls
3 x 15
Warm Up
A
TFL Warm Up Phase 1 #3
Roll Out Shoulder Rolls, Arm Circles, Arm Swings, PVC Kirk Series! (Good Mornings, Lunges, OH Squats, RDLs) 3 rounds... Pogos 10 sec Ali Shuffle 10 sec Lateral Skaters 10 sec Forward and Back Hops 10 sec
Conditioning
B
TFL Conditioning
10 for 10 40 minutes as far as you can get! 10 yard Plate Push 20 yard run 10 Lateral Box Jumps 10 Calorie Bike 10 GHD Sit Ups 10 KB Squat to Rotation and Press 5 each arm 1 Stair Case 10 Chin Ups 10 Push Ups 10 Split Squat Jumps 5 each leg 10 MB Slams
Matthew Paul Bruninghaus
12 years experience coaching youth athletes to adults athletes. Creating programs for individuals of all different needs from rehab to NFL Combine Preparation. Coaching athletes movement patterns that best suit them for longevity and good health.
