MB Performance Institute
Field Sports, Multi-sport, Youth SportsMB Pro- The Elite Competition Level
You've made it, now use it or lose it! Collegiate level athletes or higher. The training is serious, the routine is a must, we've got your back!
1 sessions per week
Must use App app to view and log training
Program Training
Movement Blood Flow
A
Pre-Movement Stretch #1
90/90 switches with 5 sec pause each side chest to knee. x2 each side Lunge position TFL and QL stretch with 5 sec pause each side. x2 each side Spiderman stretch to Thoracic Spine rotation mobility x2 each side.
B
Mini-Band Series
1 x 3:00
C1
DB Snatch
3 x 2
C2
Pogos To Hurdle Hop
3 x 8 @ 10 lb
D
Barbell RDL
5, 3, 8, 8, 8 @ 50, 70, 75, 78, 80 %
E
Eccentric Pull Ups
3 x 4 @ 45 lb
F1
Heel Elevated Lateral Lunge
3 x 8 @ 40 lb
F2
Off-set Psoas Marches
3 x 10
F3
Physioball Plank Circles
3 x 20
Prep
A
Movement Warm Up
Elephants Walks Leg Cradles to Toe Touch WGS to extra hamstring stretch Frog Stretch to 1 leg groin stretch PVC Shoulder Series (around the world & over and backs)
Prep
B
Linear Speed (Technique)
Standing Arm Swings 10s x2 Dead Leg March 5 yards each leg. A-Skips 5 yards x2 3 High Knee Pause 5 yards x2 Hands on the wall ground push offs to knee drive x5 each leg.
C
Depth Drop to Consecutive Hurdle Jumps
4 x 2
D
Single Leg Bounding
4 x 10
E
Hill Sprints
6 x 1
A
MB Throwing Warm Up
2 x 5 @ 10 lb
B1
Eccentric Bench Press
3 x 4 @ 60, 70, 80 %
B2
Alternating Chest Supported Row
3 x 12 @ 50 lb
C1
Incline Together Press
3 x 15 @ 40 lb
C2
1/2 Kneeling Face Pulls
3 x 15
D1
Bicep Curls
4 x 12
D2
Tricep Dip
4 x 8
D3
Hanging Knee Raises
4 x 8
Prep
A
Mini Band Warm Up
Use two bands, one around the ankles and one just above the knees. Monster Walks x10 yards Lateral Walks x5 yards (left&right) Squats x10 Hip Bridges x10 Clam Shells x10 SL Pushes x10 ea. SL Pulls x10 ea. Scapula Squeezes x10
B
Hang Cleans
4 x 3 @ 60, 70, 75, 80 %
C
Hatfield Squat
12, 10, 8, 6 @ 50, 60, 70, 80 %
D1
Rear Foot Elevated SL Squat Hold
3 x 0:35 @ 10, 15, 20 lb
D2
Keiser Rotational Rips
3 x 8
D3
Waiters Carry
3 x 20 @ 35 lb
A
Sled Sprints
8 x 20 @ 10 %
B1
Assault Bike Sprint
8 x 0:15 @ 0:45
B2
Farmers carry
3 x 20 @ 100 %
Recovery
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
Recovery
B
Runners Mobility
Hip Cars 2x5 1/2 Froggers 2x5 each Open Books 2x3 each Floor Slides
Prep
C
The Best Mobility Series
Spiderman T-Spine Stretch, Quad Stretch, Lower Leg, Lateral Lower Leg, Cobra Stretch, Wall Angels, Stability Ball Shoulder Circles, Assisted Squats to full depth, 3 Way Lunges.
D
30 minute steady cardio
1 x 30:00
