MB Performance Institute
Multi-sport, Strength & Conditioning, PlyometricsAvoid the mid-season break! Training in season has proven time and time again it can help keep you in the ready state to perform at your best throughout the year. In season training also has been shown to lessen the percentages of non contact injuries across teams and athletes.
Features2 sessions per week
Must use App app to view and log training
Program Training
Prep
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
Skill/Tech
B
Knee-hab
Single Leg Wall Sit 2x30sec each leg Spanish Squats 2x2(30sec holds)
C
Hatfield Squat
4 x 5
D1
Goblet Split Squats
3 x 6
D2
Half Kneeling Landmine Press
3 x 6
E1
Neutral Grip Pull Ups
3 x 6
E2
TRX Push-Up
3 x 10
E3
Side Plank + abductor
3 x 6
Prep
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
B1
KB Deadlift
2 x 5
B2
Prone Y
2 x 10
B3
Prone T
2 x 10
C
Hex Bar Deadlift
4 x 5 @ 70, 75, 80, 82 %
D1
Barbell Incline Bench
4 x 5
D2
Chest-Supported DB Row
3 x 6
E1
Landmine Lateral Lunges
3 x 5
E2
Copenhagen Plank
3 x 0:20
Prep
A
RAMP
Foam Roll Lax Ball Cuff/Pec w/Motion PVC Extension Banded Cat/Cow 1/2 Kneeling Banded Open Books Med Ball 90/90 Barbell Rollout
B1
Weighted Depth Drop
2 x 3
B2
Skip to Broad Jump
2 x 2
B3
90/90 Plate Presses
2 x 5
B4
Slider hip extensions
2 x 5
C
Hex Bar Deadlift Jumps
3 x 3
D1
Banded Split Jumps
3 x 5
D2
Heiden Jumps
3 x 5
