Peak Movement & Performance
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.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Pre-Hab
A2
Stability Ball Alphabet
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
A1
Single Leg Bridge
2 x 6
A2
Stability Ball around the world
2 x 12
A3
Stability Ball Vup
2 x 12
A4
Stability Ball Hip Circles
2 x 24
B1
Band Walks
1 x 20
B2
KB Pulse Lunge
1 x 6
C
Box Squat
3 x 6 @ 65 %
D
Single Leg Wall Sit
3 x 0:30
E1
KB single leg RDL
3 x 6
E2
Partner Nordic Hamstring Curl
3 x 8
F
Step Down
1 x 30
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 %
A1
Shoulder Pre-Hab
A2
Stability Ball Alphabet
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)
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
Prep
A
KB WARM UP CIRCUIT
2 Rounds 10 Bear Crawl ( 5 forward and 5 backwards) 20 Yards down and back Farmers Carry 3 Half Turkish Get Ups
B1
Burgener Warmup
2 x 1
B2
Squat Hold with Med Ball
2 x 0:30
B3
Hang Clean High Pull
2 x 12
C
Clean + Front Squat
3 x 3 @ 50, 55, 60 %
D
Front Rack Iso
3 x 0:15 @ 115 %
