Functional Strength and Conditioning Program
Performance Explored
This is a 6 WEEK PROGRAM built for the individual that wants a SOLID Strength and Conditioning Program but also wants to include Mobility and Functional Movements to be able to express that movement pain free.
MOST Strength Programs cover the bricks and so does this program but there is also a big emphasis on the mortar. Those smaller movements that help hold those BIG BRICKS together forever!
Five Training days are programmed throughout the Six Week Program and you have access to the program FOR AN ENTIRE YEAR, to repeat or pause as much as you need to after your purchase.
CHECK OUT THE SAMPLE WEEK AT THE BOTTOM FOR AN IDEA OF WHAT A WEEK LOOKS LIKE!
A1
Roll Down the Middle Reach
1 x 8
A2
Shin Box Rotation
1 x 8
A3
Glute Mobilization
1 x 8
B
Breaking Down the Deadlift
3 x 8
C1
Focused Lat Pull Up
3 x 3
C2
Lat Sweep
3 x 12
D
Traditional Dumbbell Row
3 x 12
E1
TRX Row
3 x 12
E2
Two Leg Posterior Bridge
3 x 2 @ 15
F
Double Supinated Dumbbell Bicep Curl
3 x 12
A1
Plank
1 x 5
A2
Push-up to Pike
1 x 8
A3
Neck Rotations
1 x 4
B1
Landmine Standing Press
3 x 8
B2
Close Chain Straight Arm Shoulder Rotations
3 x 8
C1
Close Grip Barbell Bench Press
3 x 12
C2
Push up
3 x 12
D1
Tricep Press Downs
3 x 12
D2
Dumbbell Lateral Raises
3 x 12
E
Moderate Tempo Work
1 x 15:00
A1
Shin Box Rotation
1 x 8
A2
Glute Mobilization
1 x 8
A3
Figure 4 Dab
1 x 8
B
Breaking Down the Squat
3 x 10
C
Dumbbell Split Squat
3 x 8
D1
Step Downs/Load Downs
3 x 8
D2
Dumbbell Lateral Squat Drop In
3 x 8
E1
Goblet Squat
3 x 12
E2
ISO Squat Hold
3 x 20
F
Soleus Raise
2 x 8
A1
Adductor Rock to Hip Walk Out
1 x 8
A2
Lateral Squat with T-Spine Flow
1 x 6
A3
Rotating Split Squat
1 x 8
B1
Kettlebell Swing
3 x 8
B2
Lateral Medicine Ball No Throw Fake
3 x 8
C1
Birddog Dumbbell Row
3 x 8
C2
Suitcase Carry
3 x 30
D1
Double Dumbbell Swing
3 x 8
D2
Kneeling Dumbbell Diagonal Chop
3 x 8
D3
Double Hammer Dumbbell Curl
3 x 12
E
Low End Capacity Work
1 x 20:00
A1
Neck Rotations
2 x 3
A2
4 Way Shoulders
2 x 2
A3
Shoulder Angels
2 x 6
B
Barbell Bench Press
3 x 10
C1
Incline Dumbbell Chest Press
3 x 10
C2
Push-up to Pike
3 x 8
D1
Push up
3 x MAX
D2
Tricep on Wall
3 x 10
E1
V-Ups
3 x 10
E2
Kneeling Chest Fly
3 x 10
F
Bike
8 x 10 @ 50
