Peak Movement & Performance

Coach
Dillon Hassett

The Athletic Stability Program is designed to not only improve range of motion but to build strength throughout that entire range of motion. As you progress through each week the workouts and exercise change in ways that will develop your balance, core strength, as well as coordination. And don't worry, We'll definitely be moving some weight. Each day starts with an upper body or lower body based warm up that will be the same each day because I want you really really good at those exercises. After that each week will emphasize different modalities to help you build strength and athleticism all while providing the unreal pump that we're all chasing. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Full Gym
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Uppers Eccentrics 1

Prep

A

Microdose (upper)

2 Rounds Stability Ball Alphabet Depth Plyo Push Up x6 Rotating Slams x8 KB Ballistic Row x10 Wall Push Leg Lower x12

B1

Feet Elevated Push-Up

3 x 9

B2

Negative Pull ups

B3

KB Deadbug

C1

Z-Press

3 x 6

C2

1 arm DB row w/ Rotation

3 x 6

C3

Russian Twist

3 x 16

D

DB Bicep Curls

2 x 10

E

EZ Bar Lying Tricep Extension

2 x 30

Monday
Eccentric Lower Body 3

Prep

A

Stability Lowers Warm Up

12 reps of everything Those that are 1 side at the time, perform 12 reps on both legs.

B1

Band Walks

1 x 20

B2

Band Only Squat Drop

1 x 6

C1

Box Squat

3 x 6 @ 65 %

C2

Single Leg Wall Sit

3 x 0:30

D1

KB single leg RDL

3 x 6

D2

Partner Nordic Hamstring Curl

3 x 8

E

Step Down

1 x 30

Tuesday
Clean Work Day 1

Prep

A

Active Warm up: Bike

3 Rounds for completion 15-20 cal bike 10 Down Dog to Runners lunge per side 10 Single leg Glute Bridges per leg

B1

Burgener Warmup

2 x 1

B2

Squat Hold with Med Ball

2 x 0:30

C

Squat Clean

4 x 6 @ 50, 55, 60, 65 %

D

Clean Grip Deadlift

5 x 5 @ 100 %

Wednesday
Push/Pull/Core

Prep

A

Microdose (upper)

2 Rounds Depth Plyo Push Up x6 Rotating Slams x8 KB Ballistic Row x10 Wall Push Leg Lower x12

Conditioning

B

Push Up Matrix

3 Rounds. 90 second rest in between 3 Hand Release Push ups 4 Spiderman Push ups (Alternating 2 per side) 5 Diamond Push ups 6 Toe Tap Push ups (Alternating 3 per side)

Conditioning

C

Pull Up Circuit

2 Normal Pull ups 2 Cliffhangers right 2 Cliffhangers left 2 chin ups

Circuit

D

15 Inverted Rows 12 standing Neutral Presses 9 Rollouts (Use TRX or Ab wheel)

Thursday
Dynamic Leg Strength & Stability

Prep

A

Stability Lowers Warm Up

12 reps of everything Those that are 1 side at the time, perform 12 reps on both legs.

B

Lateral Lunge W/ Balance

2 x 4

C1

Bulgarian Split Squat

4 x 15

C2

Banded Glute Bridge

4 x 10

D1

DB Step Up

3 x 10

D2

Plyo Step Up

3 x 5

D3

3 Way Banded Toe Taps

3 x 10

D4

Standing Clam Shell

3 x 10

E

7 Way Hips

Friday
Perform and Pump 1

Microdose

A

2 Rounds Depth Plyo Push Up x6 Rotating Slams x8 KB Ballistic Row x10 Wall Push Leg Lower x12

B1

Negative Pull ups

3 x 6

B2

DB Snatch

3 x 12

B3

EZ Bar Lying Tricep Extension

3 x 25

C1

Standing KB Press

3 x 6

C2

Bent Over Row

3 x 12

C3

EZ Bar Curl

3 x 25

Stability Program