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
B1
Hatfield Squat
4 x 5
B2
Half Kneeling Landmine Press
4 x 5
C1
SL PVC Press w/foam pad
3 x 5
C2
TRX Push-Up
3 x 7
D1
Neutral Grip Pull Ups
3 x 7
D2
Nordic Curls
3 x 7
D3
Side Plank + abductor
3 x 7
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
Hex Bar Deadlift
4 x 5 @ 70, 75, 80, 82 %
B2
Banded Face Pulls
3 x 10
C1
Landmine Lateral Slides
4 x 5
C2
Chest-Supported DB Row
4 x 5
D1
Alternating DB Bench Press
4 x 5
D2
Seated Lat Pull Downs and 1 arm Shoulder Press
3 x 5
D3
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
3 x 3
B2
Skip to Broad Jump
3 x 2
B3
90/90 Plate Presses
3 x 5
C1
Hex Bar Deadlift Jumps
3 x 3
C2
Skater Jumps w/plate
3 x 5
C3
Kneeling Hip CARs
3 x 3
D1
Banded Split Jumps
3 x 5
D2
Hurdle Jump
3 x 2
D3
Slider hip extensions
3 x 5
