Zach Colls
Features
7 sessions per week
Must use App app to view and log training
Program Training
A1
Sled Pull
4 x 50
A2
Sled Push
4 x 50
A3
Banded Pogos
4 x 10
B1
Back Squat
3 x 10
B2
Single-Leg Landmine RDL
3 x 10
C1
Single Leg Leg Press
3 x 10
C2
Single Leg Loaded Bridges
3 x 10
D1
Leg Extensions
3 x 10
D2
Nordic Hamstring Curls
3 x 6
E
Single-Leg Loaded Calf Raises
3 x 12
F1
Seated Calf Raise
2 x 20
F2
Tibialis Anterior Raises (Single-Leg)
2 x 20
G
Assault Bike
10 x 0:20
Prep
H
Lower Prep Work (Knee Pain)
Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes
A1
Farmer's Carry
4 x 100
A2
Ball Slams
4 x 12
B1
Dumbbell Bench Press
4 x 6
B2
Banded Speed Bench Press
4 x 12
B3
Body Saws
4 x 12
C1
Single Arm Dumbbell Row
3 x 8
C2
Arnold Z-Press
3 x 10
D1
Dumbbell Pullover (90/90)
3 x 12
D2
Chin Ups
3 x 12
D3
Face Pulls
3 x 20
E
Ski Erg
1 x 1000
Prep
F
Upper Body Warm-Up
Prehab/Prep: Shoulder External Rotation: 2x10 Shoulder Internal Rotation: 2x10 Shoulder External Rotation at 90: 2x10 Shoulder Internal Rotation at 90: 2x0 Incline Bench - Y, T, I, W's: 2x10 each Shoulder Taps: 2x20 Push-ups: 2x10 Inverted Rows: 2x10 Med ball chest slams: 2x10 Half kneeling rotational ball slams: 2x10 Ski Erg: 1 min
A1
Lateral Sled Pull
4 x 50
A2
Lateral Sled Pull
4 x 50
A3
Box Jumps
4 x 5
B1
Rear Foot Elevated Split Squat
3 x 10
B2
Kettlebell Swings
3 x 10
C1
Short Lever Copenhagen Plank + Hip Flexion / Contralateral Adductor Resistance
3 x 0:20
C2
Landmine Cossack Squat
3 x 8
C3
Foot Elevated Hamstring Bridges
3 x 10
D1
Single Leg Leg Press
3 x 10
D2
Prone Hamstring Curls (banded)
3 x 10
E
Calf Raises on Leg Press
3 x 12
F1
Seated Calf Raise
2 x 20
F2
Tibialis Anterior Raises (Single-Leg)
2 x 20
G1
Assault Bike
4 x 1:00
G2
Half-Kneeling Rotational Ball Slams
4 x 12
Prep
H
Lower Prep Work (Knee Pain)
Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes
A1
Suitcase Carry
4 x 100
A2
Battle Ropes
4 x 0:20
B1
Incline Bench Press with Accommodating Resistance
4 x 6
B2
Dragon Flags
4 x 6
C1
T-Bar Row
3 x 8
C2
Dumbbell Lateral Raises
3 x 12
D1
Lat Pulldowns
3 x 20
D2
Face Pulls
3 x 20
E
Rower
8 x 0:20
Prep
F
Upper Body Warm-Up
Prehab/Prep: Shoulder External Rotation: 2x10 Shoulder Internal Rotation: 2x10 Shoulder External Rotation at 90: 2x10 Shoulder Internal Rotation at 90: 2x0 Incline Bench - Y, T, I, W's: 2x10 each Shoulder Taps: 2x20 Push-ups: 2x10 Inverted Rows: 2x10 Med ball chest slams: 2x10 Half kneeling rotational ball slams: 2x10 Ski Erg: 1 min
A1
Sled Pull
4 x 50
A2
Sled Push
4 x 50
A3
Jump Rope
4 x 30
B1
Trap Bar Deadlift
4 x 6
B2
Broad Jumps
4 x 3
C1
Loaded Reverse Step-Downs
3 x 10
C2
Banded Bridges
3 x 20
D1
Leg Extensions
3 x 10
D2
Physioball Hamstring Curls
3 x 10
E
Single-Leg Loaded Calf Raises
3 x 12
F1
Seated Calf Raise
2 x 20
F2
Tibialis Anterior Raises (Single-Leg)
2 x 20
G
Assault Bike
1:00, 0:45, 0:30, 0:20, 0:10, 0:10, 0:20, 0:30, 0:45, 1:00
Prep
H
Lower Prep Work (Knee Pain)
Warm-up: - 90/90 Hip Mobility: 1x12 each - Hip Flexor/Hamstring Slides: 1x12 - Adductor slides: 1x12 - Standing Fire hydrants: 1x12 - Copenhagen plank: 2x30 sec - Knee extensions isometrics: x30 seconds at 90 and at 170 degees - Wall sit or Spanish squat isometrics: x30 seconds - Bridges w/ band or single leg bridges: 1x20 - Strap reverse lunges: 1x12 - Strap RDLs: 1x12 - Strap Lateral Lunges: 1x12 - Sled push: 1x60 sec - Sled pull (backwards walk): 1x60 sec - Assault bike: 1-4 minutes
Conditioning
A
Upper Mobility Guidelines
Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10
Conditioning
B
Lower Mobility Guidelines
Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10
Prep
C
Upper Stretching.
2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch
Prep
D
Lower Stretching.
Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds
Conditioning
A
Upper Mobility Guidelines
Thoracic CARs - 2x10 Half Kneeling Resisted Book Openers - 2x10 Band Assisted Thread the Needle (Rotation + Flexion) - 2x10 Band Assisted Thoracic Rotation + Extension - 2x10 Thoracic Sit-Ups (with foam roller) - 2x10 Half-Kneeling Thoracic Windmills - 2x10 Shoulder CARs - 2x10 Prone Y's - 2x10 Prone T's - 2x10 Prone W's - 2x10 Prone I's - 2x10 Prone Snow Angels - 2x10 Prone Scorpions - 2x10 Shoulder Dislocates - 2x10
Conditioning
B
Lower Mobility Guidelines
Hip CARs - 2x10 90/90 Hip Internal Rotation Liftoff - 2x10 90/90 Hip External Rotation Liftoff - 2x10 90/90 Hind Leg Lift + Wrap Around - 2 x10 90/90 Front Leg Lift + Kick Out -2x10 90/90 Hip Switch + Reach - 2x10 90/90 Shin Box Raise + Reach - 2x10 Hip Flexor + Hamstring Dynamic Slides - 2x10 Adductor Dynamic Slides - 2x10 Banded Anterior Hip Mobilization with Movement - 2x10 Banded Lateral Hip Mobilization with Movement - 2x10 Banded Inferior Hip Mobilization with Movement - 2x10 Banded Postereolateral Hip Mobilization with Movement - 2x10 Hip Abduction Liftoffs - 2x10 Hip Flexion Liftoffs - 2x10 Hip Extension Liftoffs - 2x10 Half-Kneeling Hamstring + Hip IR/ER Liftovers - 2x10 3 Way Couch Stretch Hip Opener - 2x10 World's Greatest Stretch - 2x10 Hamstring Sweeps (Supine w/ strap) - 2x10 Banded Ankle Mobilization with Movement - 2x10
Prep
C
Upper Stretching.
2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch
Prep
D
Lower Stretching.
Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds
