Building Performance
Performance Driven Athletics
Power Sports , Multi-sport, Strength & Conditioning, Functional FitnessPROGRAM DETAILS:
This 6-week program is designed to make you feel like an athlete again.
Each week consists of 4 training sessions.
Every session is built with intent—helping you rebuild key positions, express power and speed, and strengthen the foundation your performance is built on.
This program can be done in any traditional or athlete-focused gym. If you don’t have access to certain equipment, feel free to reach out—I’m happy to provide substitutions to ensure the program works for you.
A1
DNS Star- Iso Hold
2 x 0:20
A2
Bent Knee Calf Iso Hold
2 x 0:20
B1
Jog
1 x 20
B2
Backpedal
1 x 20
B3
Forward Lunge with Rotational Reach
1 x 5
B4
Hip Cradle to Lateral Lunge
1 x 5
B5
Hamstring Rotations
1 x 5
B6
Quad Pull to RDL
1 x 5
B7
Knee Hug
1 x 5
B8
Pogo- Forward
1 x 10
B9
Pogo- Backward
1 x 10
B10
Single Leg Pogo- Forward
1 x 10
B11
Single Leg Pogo- Backward
1 x 10
B12
A-Skip
1 x 20
B13
Skip for Distance
1 x 2 @ 20
B14
Skip for Distance into Sprint
1 x 2 @ 20
C1
Standing Parallel MB Hip Toss
2 x 5
C2
Broad Jump
2 x 3
D1
10 Yard Sprint
1 x 5
D2
20 Yard Sprint
1 x 3
E1
DB Rear Foot Elevated Split Squat
4 x 6
E2
Rear Foot Elevated Split Squat Jumps
4 x 3
F1
Heavy Sled Push
3 x 20
F2
TRX Row with Single-Leg Hip Flexion
3 x 10
F3
Supine Hip Flexor March Iso Hold
3 x 0:20
A1
Bike or Treadmill Walk
1 x 5:00
A2
Lying Hamstring Stretch
1 x 10
A3
Lying Hip Rotations
1 x 5
A4
90/90 T-Spine Rotation
1 x 5
A5
Seated 90/90
1 x 5
A6
90/90- Back Hip Rotation
1 x 5
A7
90/90- Hip Lift
1 x 5
A8
Squat to Hamstring Stretch
1 x 8
A9
Inchworm Walkout
1 x 5
B1
Dumbbell Overhead Rasie
2 x 10
B2
Bent Knee Copenhagen ISO Hold
2 x 0:20
C1
Barbell Deadlift
4 x 8
C2
Pushup
D1
Single Leg Glute Bridge Iso Hold
3 x 0:30
D2
Incline Dumbbell Bench Press
3 x 10
D3
Sprinter Situps
3 x 8
E1
Kettlebell Swing
3 x 12
E2
DB Farmer's Walk
3 x 40
A1
Jog
1 x 20
A2
Backpedal
1 x 20
A3
Lateral Shuffle
1 x 20
A4
Carioca
1 x 20
A5
Forward Lunge with Rotational Reach
1 x 5
A6
Hip Cradle to Lateral Lunge
1 x 5
A7
Rotational Hamstring Sweep
1 x 5
A8
Quad Pull to RDL
1 x 5
A9
Knee to Chest
1 x 5
A10
Lateral Pogo
1 x 10
A11
Single Leg Lateral Pogo
1 x 10
A12
Lateral Shuffle to Sprint
1 x 4
B1
Perpendicular Med Ball Hip Toss
2 x 5
B2
Lateral Bound to Stick
2 x 3
C
A Whole Lotta Movement
2 x 3 @ 10
D1
Glute Bridge Marches
2 x 8
D2
Banded Overhead Raise
2 x 10
E1
Kettlebell Catch
4 x 8
E2
Bent Over Med Ball Chest Slam
4 x 6
F1
Single Arm Dumbbell Overhead Press with Hip Flexion
3 x 8
F2
Stability Ball Hamstring Curl
3 x 8 @ 0:03
F3
Bear Crawl
3 x 20
A1
Bike or Treadmill Walk
1 x 5:00
A2
Reach and Roll
1 x 5
A3
Lying Hamstring Stretch
1 x 10
A4
Lying Hip Rotations
1 x 5
A5
90/90 Stretch
1 x 5
A6
90/90- Back Hip Rotation
1 x 5
A7
90/90- Hip Lift
1 x 5
A8
Worlds Greatest
1 x 3
A9
Inchworm Walkout
1 x 5
B1
Reverse Lunge Iso Hold
2 x 0:30
B2
Plank Scap Push-Up to Downward Dog
2 x 8
C1
Barbell Back Squat
4 x 8
C2
Single Arm Dumbbell Row
4 x 6
D1
Lateral Lunge Sway
3 x 8
D2
Eccentric Pull up
3 x 5 @ 0:03
D3
Foam Roller Dead Bug Iso Hold
3 x 0:10
Gracie Butchart
CSCS Certified, I’ve built my career working with a wide range of individuals—from youth athletes to collegiate and professional athletes, as well as special populations and general clients looking to improve their overall performance capacity.