3D Performance
This is Phase 3 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
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
Lateral Band Walk 2 x 20 each Rapid 3 Spot 2 x :10 max Kneeling Cable Wood Chopper 2 x 10 each Rocking Overhead Soccer Toss 2 x 5 (4#) KB Swing 1 x 10 Goblet Squat Hold 1 x :30
C1
Rowing
1 x 200
C2
Banded Air Squat
1 x 15
D
Static Broad Jump + Box Jump
3 x 5 @ 30
E1
Safety Bar Box Squat
4 x 8
E2
TRX Rollout
4 x 15
F1
K-Box Split Squat
3 x 10
F2
Deceleration Catches
3 x 8
G1
Bilateral Cable Row
8, 8, 20
G2
Westside Inverse Curl
3 x 15
H1
Hip Adduction Machine
2 x 20
H2
Prone Manual "Y"
2 x 8 @ 0:03
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
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
Single Leg Jackknife
3 x 20 @ 10 lb
C2
SIngle Leg Back Ext
3 x 12
C3
Med Ball Slam
3 x 5
D1
Hammer ISO Row
4 x 6
D2
Single Arm DB Bench Press W/ Band Pulls
4 x 6
E1
Reverse Grip Hammer Pulldown
9, 8, 7, 6, 5
E2
DB Pullover
5 x 8
F1
Head Supported "Y"
3 x 3 @ 0:10
F2
Machine Rear Delt
3 x 12
G
Sled Push
8 x 20 @ 0 lb
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)
B
Adv. Tubing
1 x 10
C
Kiblers
1 x 10 @ 4.4 lb
D
Treadmill 20-40 / 40-20
1 x 10:00
E
Carioca
6 x 20
F
DB Deviation
3 x 40
G
Hammer Gripper
3 x 25
H
Cooldown / Mobility
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)
Neural Prep 5
B
Split Stance ER Lift Off 2 x 5 @ :03 Backwards Bear Crawl 2 x 20 yds Plant Leg Eccentric jump load and explode 2 x 8 Lateral Pitcher Sled Drag 2 x 20 yds 45# Pushup plank KB Pull Across 2 x 16 12kg
C
MVP Shuttle Jumps
4 x 0:25 @ MAX
D
Machine Abduction
4 x 20
E1
DB SL RDL
3 x 8
E2
Russian Lean
3 x 8
F1
Med Ball Pitch
6 x 3 @ 4 lb
F2
6 Backs (Y,T,A,W)
1 x 2 @ 0:20
G
GHD Sit-Up
1 x 50
H
Ab Wheel
1 x 50
I
Single Leg Jackknife
1 x 25 @ 10 lb
J
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 25 @ 7.5 lb
D1
Single Arm DB Bench
4 x 6
D2
Floor Windshield Wipers with Crunch
4 x 18
D3
Prone Shoulder ER + OH Press
4 x 5 @ 3 lb
D4
Wall Shoulder Flexion
4 x 5
E1
Machine Prone Row
15, 5, 15, 5
E2
Tricep Pressdown
3 x 12
F1
Kneeling Landmine Press
9, 7, 5
F2
TRX Curl
3 x 10
G1
Side Plank Row
3 x 8
G2
Single Arm Hammer Chest Press
3 x 7
H
Assault Bike
5 x 0:12
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
Rotator Cuff Tubing(External)
5 x 8
B2
Paralette Subscapularis Presses
5 x 8
C
Thoracic Extension on Foam Roller
3 x 8
D
Cooldown / Mobility
A
Rest
