3D Performance
This is Phase 2 of our Advanced Movement quality programming. This is designed to push your development to the next level and prepare your tissue for the season.
We have trained 100's of professional athletes, 1000's of college athletes, and worked with olympians in each of the last 6 Olympic games. Do not enter this programming without being fully bought in on the work and time required to be your best.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Theragun / Foam Roll 2
TheraGun: Arches of Feet x :30 each Calves x :15 each Quads x :15 each Glutes x :15 each Lateral Deltoid x :15 each Bicep x :15 each Forearms x :15 each Neck and Traps x :15 each Foam Roll Thoracic Spine Lats Quads Calves Adductors
Neural Prep 7
B
2 Rounds PVC Bench Lat Mobility x 10 Breath's Single Leg Med Ball Slam x 5 each Supine Cross Connect x :30 each 90/90 Alternating Scorpion x 10 each Alternating Iron Cross x 10 each
C1
Safety Bar Reverse Lunge
10, 5, 5, 10
C2
GHD Sit-Up
4 x 15
D1
Goblet Squat Jump
5 x 8
D2
Trap Bar Deadlift
6 x 3
D3
TriPhasic Jumps
4 x 8
E1
Monster Press
3 x 0:30
E2
Bilateral Cable Pulldown
3 x 25
F1
RDL
3 x 15
F2
Single Arm DB Row w/-
3 x 5
G1
Banded 3 Spot
2 x 100
G2
Adductor Machine
2 x 15
H
Cooldown / Mobility
1 x 10:00
Prep
A
Theragun / Foam Roll 2
TheraGun: Arches of Feet x :30 each Calves x :15 each Quads x :15 each Glutes x :15 each Lateral Deltoid x :15 each Bicep x :15 each Forearms x :15 each Neck and Traps x :15 each Foam Roll Thoracic Spine Lats Quads Calves Adductors
B1
Knee Hugs
1 x 16
B2
High Knees
1 x 30
B3
Ankle Grab / Quad Pulls
1 x 16
B4
Butt Kickers
1 x 30
B5
Reverse Lunge w/ Diagonal Chop
1 x 8
B6
Leg Cradle + lateral Lunge
1 x 8
B7
Elbow to Instep + Thoracic Rotation
1 x 6
C1
Kiblers
1 x 10 @ 5 lb
C2
Banded Hip Flexion
1 x 30
C3
Back Extension
1 x 50
D1
Single Arm DB Row
3 x 6
D2
Single Arm DB Bench Press W/ Band Pulls
12, 10, 8
E1
Single Arm DB Incline Bench Press
12, 8, 6, 5, 4
E2
Med Ball Hit
5 x 5 @ 14 lb
F1
TRX Scarecrows
4 x 4 @ 0:05
F2
Staggered Single Arm DB Row
4 x 6
G1
Assault Bike
3 x 15
G2
Box Jump
3 x 8 @ 24
G3
Speed Skaters
H
Cooldown / Mobility
1 x 10:00
Prep
A
Theragun / Foam Roll 2
TheraGun: Arches of Feet x :30 each Calves x :15 each Quads x :15 each Glutes x :15 each Lateral Deltoid x :15 each Bicep x :15 each Forearms x :15 each Neck and Traps x :15 each Foam Roll Thoracic Spine Lats Quads Calves Adductors
B
Bottoms Up KB Carry
3 x 30
C
No Money's w/Retraction
3 x 15
D
Vertical Jump
10 x 2
E
Incline Treadmill Runs
10 x 0:08
F1
Barbell Wrist Curl
3 x MAX @ 65 lb
F2
DB Wrist Ext
3 x MAX @ 15 lb
F3
Seated Calf Raise
3 x 25
G
T-Spine 90/90 + Archer
1 x 2:00
H
Cooldown / Mobility
Prep
A
Theragun / Foam Roll 2
TheraGun: Arches of Feet x :30 each Calves x :15 each Quads x :15 each Glutes x :15 each Lateral Deltoid x :15 each Bicep x :15 each Forearms x :15 each Neck and Traps x :15 each Foam Roll Thoracic Spine Lats Quads Calves Adductors
Conditioning
B
Around The world Med Ball Slam x 8 each. (12#) Backwards Sled Drag 2 x 20 yds (180#) Supine Cross Connect 2 x :20 each Lateral Band Walk 2 x 20 each Bench Glute Bridge 2 x 12 each
C
Mini Band Series
1 x 12
D1
Speed Front Squat
8 x 3 @ 30 %
D2
Static Box Jump
8 x 2 @ 30
E1
Glute Ham Raise
3 x 8
E2
GHD Situp with Med Ball throw
3 x 15 @ 14 lb
F1
Hammer High Row
3 x 9
F2
DB Bicep Curls
3 x 15
G
8:00 Abs
For Completion
H
Cooldown / Mobility
1 x 10:00
Prep
A
Foam Roll / Theragun Prep
Use Combination of TheraGun and Foam Roller as needed -Upper Back : Thoracic Flex / Ext - Lats -TFL - Quads (proximal to Distal + Smash Side to Side) - Pecs - Plantar Fascia - Calves (Proximal to Distal + Smash Side to Side) - Glutes - Adductors w/ knee ext and Flex - Forearms with theragun or mobility ball - Neck and Traps (Pec Minor, Scalenes)
Conditioning
B
2 Rounds KB Swing x 10 24KG Around the World MB Slam x 5 R (6#) Around the World MB Slam x 5 L (6#) Med Ball Hit with Jump Back Load x 5 R (6#) Med Ball Hit with Jump Back Load x 5 L (6#)
C
3 Way Shoulder Raise
1 x 50 @ 5 lb
D1
DB Floor Press
7, 9, 11
D2
Hanging Knee Raise
3 x 18
D3
TRX Sertatus Slides
3 x 8
D4
Lat / Thoracic Bench Mobility
2 x 3
E1
Reverse Grip Hammer Pulldown
12, 6, 12, 6
E2
Tricep Pressdown
3 x 12
F1
Landmine Row
3 x 16
F2
Reverse Curl
3 x 10
G1
DB Incline Fly w/ +
3 x 8
G2
TRX Skulls
8, 12, 15
H
Feet Elevated Inverted Row
1 x 5:00
I
Cooldown / Mobility
1 x 10:00
Prep
A
Foam Roll / Theragun Prep
Use Combination of TheraGun and Foam Roller as needed -Upper Back : Thoracic Flex / Ext - Lats -TFL - Quads (proximal to Distal + Smash Side to Side) - Pecs - Plantar Fascia - Calves (Proximal to Distal + Smash Side to Side) - Glutes - Adductors w/ knee ext and Flex - Forearms with theragun or mobility ball - Neck and Traps (Pec Minor, Scalenes)
B1
Overhead Squat w/ PVC
8 x 8
B2
Box Jump
8 x 2 @ 30
C
Thoracic Extension on Foam Roller
3 x 8
D
Cooldown / Mobility
A
Rest
