Hawk Performance Academy

Coach
Diego Cadena

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

MOV L BLQ 4

B1

Mini Band A SWITCH

2 x 6

B2

Escalera Mini Hurdle de lado

2 x 10

B3

MB THROW KN Sprint

2 x 10

C1

Paused Back Squat

3 x 10

C2

DB Drop W/3s PAUSE + 1 Hurdle Hop

3 x 3

D1

Hip Thrust / SL Hip Thrust

3 x 8

D2

Landmine Back Squat

3 x 8..10

E1

Razor Curl

3 x 6...8

E2

Step down Lat

3 x 6

F1

DB Walk LUNGE

2 x 10

F2

ECC SLD

2 x 8

G1

Cossack Squat Mov

2 x 4...6

G2

ISO DB Lunge

2 x 12

Monday
Week 1 Day 2

A

MOV M BL4

B

ACT M BLQ 4

C1

SA DB Bench Press

3 x 10

C2

ISO Push Up

3 x 12

C3

LM Hollow Rock

2 x 6

D1

KN Landmine Press

3 x 10

D2

SA DB Snatch

3 x 8

D3

SA DB OH CARRY

2 x 15

E1

Jump Pull Up

3 x 6...8

E2

LM Pull Towel Grip

3 x 8

E3

Band Punch Rot

2 x 6

F1

Incline CG DB Bench Press 1-1

3 x 8..10

F2

ISO Bicep Curl

3 x 15

F3

Shrugs + Circulos

3 x 8

Wednesday
Week 1 Day 4

A

MOV J BLQ 4

B

ACT J BLQ 4

C

PREP J BLQ 4

D1

BB Clean

3 x 8

D2

Approach Lat Vertical Jump

3 x 2

E1

RDL ECC

3 x 10

E2

Drop Jump.

3 x 3

F1

DB Goblet Squat

3 x 10

F2

Band Skater Hurdle JUmp

3 x 2

G1

Seated Band Hamstring Curl

2 x 10

G2

Band Sled Lat Shuffle

2 x 10

G3

ISO Lat Lunge

2 x 12

Thursday
Week 1 Day 5

A

MOV V BLQ 4

B

ACT V BLQ 4

C1

CG Bench Press

3 x 12

C2

Side To Side Plyo Push

3 x 4

C3

Walk Pallof Press

2 x 6

D1

TRX SA ECC

3 x 5

D2

GHD Hip Extension

3 x 6

D3

MB Rainmbow

3 x 5

E1

Seated DB Arnold Press

3 x 10

E2

Lu Raises

3 x 8

E3

Caracoles

2 x 15

F1

Incline DB Bench Press 1-1

2 x 10

F2

Gymnastic Chin Up

2 x 6...8

F3

Farmers carry

2 x 15