Inner Circle Phase 1
Ironworks Performance
INNER CIRCLE PHASE 1 was built on the Ironworks Performance Training System which is geared towards building high performing athletes & humans.. The goal of the INNER CIRCLE program is to build LEAN MASS (muscle), raw STRENGTH, & a shredded, functional physique
This FULL BODY SPLIT provides a healthy balance of TOTAL STRENGTH AND SICK PUMPS all while impoving function, performance, and physique; this program will have you looking jacked & ready for the pool, beach, or wherever you want to show off all while getting strong AF!
As always, we will focus heavily on mobility through all programming to increase your injury resilience and build a safe foundation to work from.
Lastly, you will experience a community of former athletes and coaches ready to give you feedback through the entire program no matter how big or simple. This is the same training system that our athletes and coaches programs are built around at Ironworks Performance in Broomfield Colorado.
A
Full Body Mobility Program IWP
1 x 10:00
B
Back Squat
5 x 6
C
Bench Press
5 x 6
D
Quad Extension
5 x 12
E
Inner Costal Pec Fly
5 x 12
F
Hamstring Curl
5 x 12
G
Samurai Tricep Extension
5 x 12
H
Landmine Russian Twists
4 x 15
A
Full Body Mobility Program IWP
For Completion
B1
30 Degree Incline DB Bench Press
4 x 12
B2
Goblet Squat
4 x 12
B3
Chest-Supported DB Row
4 x 12
B4
Romanian Deadlift
4 x 12
C
Abs Garhammer
5 x 12
A
Full Body Mobility Program IWP
1 x 10:00
B
Trap Bar Deadlift
5 x 10
C
Anterior Delt Incline Press
5 x 10
D
Glute Bridge
5 x 12
E
NEUTRAL GRIP LAT PULL DOWN
5 x 12
F
Hamstring Curl
5 x 12
G
Anterior Delt Cable Raise
5 x 12
H
Seated Cable Abs
5 x 12
A
Range of Motion Drills
1 x 10:00
B1
Incline Tricep Rollbacks
8, 8, 6, 6
B2
Cable Tricep Extension - STEP BACK
12, 12, 10, 10
C1
DB Lateral Raise
8, 8, 6, 6
C2
Incline DB Y Raise
12, 12, 10, 10
D1
Incline Cable Bicep Curl
8, 8, 6, 6
D2
High Cable Bicep Curl
12, 12, 10, 10
E
Strict Lower Hanging Leg Lifts
4 x 10
Josh Collins
Josh Collins attended Colorado State University, where he played rugby and studied Health and Exercise Science. Josh pursued his passion of helping others get healthier and happier through proper exercise and nutrition. Earning certifications as a Strength and Conditioning Specialist and USA Weightlifting Level 1 Coach, Josh uses science based principles to bring your game to the next level.
Christian Backes
Christian is a former division 1 football player and owner of Ironworks Performance in Colorado. He spent the past 5 years developing a number of College bound athlete and has spent time working with MLB, MiLB, and NFL athletes. Currently Christian oversees the S&C programs for a number of high schools in Colorado as well as Colorado State Mens Lacrosse and Otero Junior College Baseball.
Each day you have an opportunity to feed two wolves, one is complacent, lazy, and weak, the other is powerful, driven, and confident.. Which one will you be today? Let's get after it!
Get Inner Circle Phase 1
Anton Barlow
Pilot | Professional Bro
Verified Athlete"The rigors of flight school and flying don't allow for a lot of free time to train. I was able to not only complete sessions but build strength and size over the entire program. Everything was explained in detail and easy to follow."
