Glory Performance Training
Field Sports, Power Sports , Multi-sportGreat program for those without access to equipment. four week program with five workouts a week. Three days are strength/power based with a focus on plyometrics and isometrics for tendon health and strengthening your athletic foundation. The other two days contain mobility work for both upper and lower body as well as a short conditioning piece to help build both your aerobic and anaerobic energy systems. Great for beginner and expert alike, thorough demonstration videos to make sure you know exactly what to do!
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
WORLD'S GREATEST STRETCH
1 x 3
A2
Finger Push-ups
2 x 10
A3
Squat To Hamstring Stretch
2 x 5
B1
Pogo (jump in place)
3 x 0:15
B2
Front Plank on Elbows
3 x 0:30
C1
Bottom of Push-Up Hold
3 x 0:10
C2
Push-Up
3 x 5
D1
Bottom of Squat Hold
3 x 0:15
D2
Air Squat
3 x 10
Finisher Circuit
E
2 rounds of: - 20 walking lunges (10 ea. leg) - 10 Pillar To Plank * No rest between rounds, focus on quality over speed on these movements.
F1
Wall Facing Chest Stretch
1 x 0:30
F2
Couch Stretch (Hip Flexors)
1 x 0:30
A1
90/90 Hip Switch
2 x 5
A2
Downward Dog To Cobra
2 x 5
A3
Iron Cross
2 x 5
A4
Scorpion
2 x 5
A5
Ankle Rockers
2 x 5
A6
Wrist Circles
2 x 5
HIIT Conditioning
B
Every Minute On The Minute (EMOM) x 10 minutes: - 10 burpees *Every minute on the minute (EMOM) is a timed interval, you will start at minute 0, complete the prescribed exercises, and then rest before the next minute starts. *If you cannot complete the 10 burpees in less than 1 minute, then drop to the amount of burpees that allows you to rest 10-15 seconds before the next minute begins.
A1
Inchworm
2 x 5
A2
Deep Squat Stretch
2 x 0:30
B1
Single Leg Pogo
3 x 0:10
B2
Vertical Jump
3 x 3
C1
Bench Dips
3 x 12
C2
Supine Leg Raise
3 x 15
D1
Lunge Iso Hold
3 x 0:15
D2
Supermans
3 x 15
E1
Long Lever Glute Bridge Iso
2 x 0:20
E2
Sprinter Sit-Ups
2 x 20
F1
Wall Hamstring Stretch
1 x 0:30
F2
Wall Groin Stretch (Bent Leg)
1 x 0:30
F3
Child's Pose
1 x 0:30
A1
Walking Leg Swings (prep)
1 x 10
A2
Standing Hip CAR
1 x 5
Aerobic Conditioning
B
30 minutes on a piece of cardio equipment or outdoor run / bike at 60-70% of your max heart rate. If you don't have a heart rate monitor than keep your pace slow enough to where you can still speak a full sentence without running out of breath. This isn't meant to be high intensity cardio, more of a slow and steady pace throughout the entire 30 minutes.
C1
Dynamic Thread The Needle
2 x 3
C2
Supine Thoracic Extension (No Equipment)
2 x 5
D
Pigeon Stretch on Floor
1 x 0:45
E
Seated Toe Touch
1 x 0:30
A1
Inchworm Push-Up
2 x 5
A2
Adductor Rock Backs
2 x 5
A3
Wall Assisted Tib Raises
2 x 15
B1
Broad Jump
3 x 3
B2
Ice Skaters
3 x 5
C1
Single Arm Doorway Row
3 x 8
C2
Prone Swimmers
3 x 8
D1
Single Leg Glute Bridge
3 x 8
D2
Contralateral Deadbug Hold
3 x 0:15
E
Walking Lunges
2 x 20
F1
Frog Stretch
1 x 0:30
F2
Backward Facing Wrist Stretch
1 x 0:30
F3
Figure 4 Stretch On Wall
1 x 0:30
We don't want you just to break a sweat, we want you to gain results from all that hard work! These programs are carefully crafted to ensure you progress your fitness throughout the program and still go out and play your sport at a high level without feeli
Get Equipment-less Athlete
