Performance Training, Inc.
Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
B
Yoga Flow 1.0
1 x 10:00
Prep
A
Basic Lower Body Warm-Up 2.0
2x10reps of each Spider-man crawl Figure-4 Knee Hug Cradle + Side Lunge Quad Stretch + Forward Lunge 90/90 Hip Stretch Glute Bridge Fire Hydrant
Prep
B
Glute Warm-Up 1.0
Perform the following warm-up with a mini band or glute band Side Shuffle 10m ea Monster Walk 10m ea Glute Bridge 15 Single Leg Glute Bridge 15ea Fire Hydrants 15ea
C1
Pogo Jumps
2 x 0:20
C2
Split Squat Hold w/ Iso Calf Raise
2 x 0:20
D1
Leg Press
2 x 15
D2
Chest-Supported DB Row
2 x 15
E1
Bulgarian Split Squat Hold
2 x 0:20
E2
DB Chest Press
2 x 15
F1
Seated Hamstring Curl
2 x 15
F2
Leg Extension
2 x 15
F3
Paloff Press
2 x 10
G1
KB Marching Farmer's Walk
2 x 20
G2
Calf Raise
2 x 20
G3
Plank Shoulder Tap
2 x 0:30
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
B
Yoga Flow 2.0
1 x 10:00
Prep
A
Upper Push/Pull Warm-Up 1.0
Perform 10reps of each Arm Circles Arm Pulls Open Book Thread the Needle Inchworm Shoulder Taps Scap Push-ups Negative Push-up (5reps)
Prep
B
Basic Hinge Warm-Up 1.0
Perform 10reps of each Knuckle Drag Good Morning (BW) Cat-Cow Fire Hydrants Glute Bridge Superman
C1
RDL
2 x 10
C2
Lat Pulldown
2 x 15
D1
Step-Ups
2 x 12
D2
Half-Kneeling DB Shoulder Press
2 x 12
E1
Sled Drag
2 x 50
E2
Side Lunge
2 x 10
E3
Negative Push-Up
2 x 8
F1
Sandbag Carry
2 x 50
F2
Copenhagen Plank
2 x 0:15
F3
DB Reverse Fly
2 x 15
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
B
Yoga Flow 1.0
1 x 10:00
Prep
A
Run Warm-Up
Light Jog for 2-3mins then: 10m for each exercise Skip Down/Back Knee Hug 3 step Scoop (Hamstring) Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back
B
Yoga Flow 2.0
1 x 10:00
