Vertical Performance Training
This is Density style workout to get a lot of really hard work in a short amount of time. This is perfect for those who want to see real strength gains, but have limited time in the gym. Each workout should last about 30-45 mins
Each work out structured the same way with 5 sets of the same 3 exercises.
Complex movements (multi joint, like a squat) are done for low reps with heavy loads, then a higher rep (20) exercise, than another set of complex movement at low reps. That whole set is repeated for up to 5 rounds.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Abbreviated Warmup #1
Foam Rolling (5 mins) - Glutes, Hamstrings, Quads, HipFlexors, calves, Upper Back, Lats Stretch (3-5 mins) - 4 way Hip Stretch (hip flexors, Hamstrings, groin, glute) Mobility/Activations: (3-5 mins) - Floor Slides 10x (or wall slides if you have good shoulders) - Glute Bridge (with mini band if you have one) - Body weight Squat 10x - Lateral Squat x5 each - SLDL x10 each
B1
Trap Bar Deadlift
5 x 5
B2
Push-Up
5 x 20
B3
Pull-Up
5 x 5
C
Belly Breathing
1 x 5:00
Prep
A
Abbreviated Warmup #2
Foam Rolling (5 mins) - Glutes, Hamstrings, Quads, HipFlexors, calves, Upper Back, Lats Stretch (3-5 mins) - 4 way Hip Stretch (hip flexors, Hamstrings, groin, glute) Mobility/Activations: (3-5 mins) - Straight leg single leg lower - Cook Hip Lift - Split Squat Iso Hold 15-20 sec - Lateral bound and stick 5x each - SLDL x10 each
B1
Pull-Up
5 x 5
B2
Sandbag Deadbugs
5 x 20
B3
DB Split Squats
5 x 5
C
Belly Breathing
1 x 5:00
Prep
A
Abbreviated Warmup #2
Foam Rolling (5 mins) - Glutes, Hamstrings, Quads, HipFlexors, calves, Upper Back, Lats Stretch (3-5 mins) - 4 way Hip Stretch (hip flexors, Hamstrings, groin, glute) Mobility/Activations: (3-5 mins) - Straight leg single leg lower - Cook Hip Lift - Split Squat Iso Hold 15-20 sec - Lateral bound and stick 5x each - SLDL x10 each
B1
DB Bench Press
5 x 5
B2
Physioball Leg Curl
5 x 20
B3
DB Rear Foot Elevated Split Squat
5 x 5
C
Belly Breathing
1 x 5:00
