Locked In Performance
A 3 x Week program with an early off-season emphasis. Built around the principles of Joe Kenn's Tier System, Functional Range Conditioning, and Skill Acquisition Training.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Hip CARs
1 x 6
A2
Shoulder CAR's
1 x 6
A3
Backwards Incline Treadmill Walk
1 x 5:00
A4
DB Farmer's Walk
1 x 3:00
B1
Trap Bar Deadlift Jumps
5 x 3
B2
NCM Broad Jump
5 x 3
C1
SSB Rear Foot Elevated
4 x 5
C2
GHD Iso Plank Series
3 x 0:20
D1
Band Resisted Push-Ups
3 x 8
D2
Cable Face Pull
3 x 12
E1
MB Lateral Toss w/ Shuffle
2 x 5
E2
Pogo Jump
2 x 10
F1
Plank Pull Throughs
3 x 16
F2
A-March w/ Lateral Plate Punch
2 x 10 @ 20
A1
Left Hip IR PAILs/RAILs (90/90)
1 x 4:00
A2
Right Hip ER PAILs/RAILs (90/90)
1 x 4:00
B1
Left Hip IR Passive Range Hold
2 x 0:40
B2
Right Hip IR Passive Range Hold
2 x 0:40
C
Kneeling Spinal CAR's
1 x 6
A1
Hip CARs
1 x 6
A2
Shoulder CAR's
1 x 6
A3
Backwards Incline Treadmill Walk
1 x 5:00
A4
DB Farmer's Walk
1 x 3:00
B
1 Black Band SSB Box Squat - 1s Pause
3, 3, 3, 1, 1, 1
C1
Chaos KB Bench Press
4 x 8
C2
1-Arm DB Row
4 x 24
D1
MB Vertical Toss
3 x 5
D2
SL Depth Drop
3 x 6
E
GHD Iso Hamstring (Single or Double)
3 x 5 @ 0:03
F
KB Front Rack Lateral Lunges
3 x 12
G1
Keiser Push/Pull
3 x 12
G2
1/2 Kneeling SA Lat Pulldown
3 x 16
H1
SL Banded Leg Curl
2 x 25
H2
Back Extension
2 x 20
A
Right Quad PAILS/RAILS
1 x 4:00
B
Left Quad PAILS/RAILS
1 x 4:00
C
Right Quad Passive Range Hold
1 x 2 @ 0:30
D
Left Quad Passive Range Hold
1 x 0:40 @ 2
A1
Backwards Incline Treadmill Walk
1 x 5:00
A2
DB Farmer's Walk
1 x 3:00
A3
Hip CARs
1 x 6
A4
Shoulder CAR's
1 x 6
B1
One-Arm DB Bench Press
5 x 16
B2
Pull-Up
5 x MAX
C1
Box Jump
4 x 5
C2
SL Lateral MB Toss
4 x 6
D1
DB RDL
3 x 8
D2
DB Lateral Step-Up
3 x 12
E1
Inverted Row
3 x 10
E2
Weighted Reverse Crunch
3 x 10
F1
Band Pull-Apart
2 x 15
F2
Lateral Bear Crawl
2 x 10
