Next Level Performance
This is an beginner/ intermediate training program focusing on the main strength movements combined with core and HIIT.
The program is built for 3 strength endurance days and 3 HIIT/ core days. This is not just for an athlete, honestly this is more for the general person looking for a great start to building a better foundation focused on endurance, strength, and mobility.
You will need a gym membership, but may be able to get by with an at home set up. Just message me and i will help set you up!
Be ready for a great calorie burner!!
Thank you for your purchase!! Your support means a lot.
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Features1 sessions per week
Must use App app to view and log training
Program Training
Warm up
A
Foam roll as needed: calves, quads, glutes, lats, t-spine Skips w/ arm circles, side shuffles with arm hug, down and back 10 yards toe walks, heel walks, forward to backward bear crawl or bear plank, side plank down and back 10 yards, or hold for :20 quad pull to lunge w/ t spine rotation, cradle to lateral lunge down and back 10 yards high knees, butt kickers, jumping jacks all done for :20
B1
Front Squat
3 x 15
B2
DB Shoulder Press
3 x 15
C1
Walking Lunges
3 x 15
C2
Barbell Upright Row
3 x 15
D1
Weighted Step Ups
3 x 15
D2
Rear Delt Flyes
3 x 15
E
Lateral Bound
3 x 15
HIIT
A
Bird dog x:30 Jump squats x:30 standing palloff press with band x:30/ side criss cross squat jacks x:30 rest 1 min then repeat 5x
B
Sprint
A1
V-Ups
4 x 0:30
A2
Mountain Climber
4 x 0:30
A3
Russian Twist
4 x 0:30
A4
Side Plank
4 x 0:30
B
A1
Inverted Row
3 x 10
A2
DB Floor Press
3 x 15
B1
Lat Pulldown
3 x 15
B2
Bench Dips
3 x 15
C
Suitcase Carry
3 x 10
D
Push-Up
3 x 10
E1
DB Good Morning
3 x 15
E2
DB Fly
3 x 15
A1
DB Renegade Row
4 x 0:30
A2
KB Snatch
4 x 0:30
A3
Spider Walk
4 x 1:00
A4
Split Squat
4 x 0:30
A5
elbow to hand plank
4 x 0:30
A1
Sumo Deadlift
3 x 15
A2
Standing Arnold Press
3 x 15
B1
Split Squat
3 x 15
B2
DB Lateral Raise
3 x 15
C1
DB Lateral Lunge
3 x 15
C2
Band Face Pull
3 x 25
D1
Calf Raise
3 x 15
D2
Banded Tricep Pushdown
3 x 25
A1
Neck CARS
2 x 5
A2
T-spine CARS
2 x 5
A3
Shoulder CARS
2 x 5
A4
Wrist CARS
2 x 5
A5
Hip CARS
2 x 5
A6
Ankle CARS
2 x 5
