6-Day Multi-Athlete Program
Granite Fitness and Performance
Triathlon, Soccer, Hockey, Cycling, Track & FieldThis program is designed for any individual looking for improvement in their strength through unilateral movements. It's a great program for runners, cyclists, or team sports like soccer and hockey.
The workouts are structured into 4 phases; hypertrophy, endurance, power/plyometric and maintenance. The 6 days are split with 3 full-body strength workouts, and 3 mobility workouts every other day to make sure you are staying injury-free for your best performance on competition day.
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12
B1
1 DB SLDL
3 x 12
B2
Ring Fall Out
3 x 12
C1
W Pulldown
3 x 12
C2
One-Arm DB Bench Press
3 x 12
D1
DB Goblet Squat
3 x 12
D2
TRX Tricep Extension
3 x 12
Recovery
E
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Mobility Circuit
Complete 2-3 rounds of each exercise. - 3 Way Banded Wall Taps x 3 each arm - Banded Internal Rotation x 5 each - Banded External Rotation x 5 each - Lateral Banded Walk x 10 each direction - Banded Anterior Hip mobilization x 20 sec hold each leg - 3 Way Ankle Mobility x 3 each direction, per leg - Active 90/90 Hip Mobility
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12
B1
DB Goblet Split Squat
3 x 12
B2
Plank with KB Pull Through
3 x 12
C1
Single Leg Glute Bridge
3 x 12
C2
Standing Cable Transverse Chop
3 x 12
D1
1-Arm DB Row
3 x 12
D2
HK Curl to Press
3 x 12
Recovery
E
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Mobility Circuit
Complete 2-3 rounds of each exercise. - 3 Way Banded Wall Taps x 3 each arm - Banded Internal Rotation x 5 each - Banded External Rotation x 5 each - Lateral Banded Walk x 10 each direction - Banded Anterior Hip mobilization x 20 sec hold each leg - 3 Way Ankle Mobility x 3 each direction, per leg - Active 90/90 Hip Mobility
Prep
A
Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12
B1
DB Floor Press
3 x 12
B2
DB Farmer's Walk
3 x 40
C1
Single Leg Box Squat
3 x 12
C2
1 Arm Pulldown
3 x 12
D1
Skater Squat
3 x 12
D2
Plate Sit Up
3 x 12
Recovery
E
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Mobility Circuit
Complete 2-3 rounds of each exercise. - 3 Way Banded Wall Taps x 3 each arm - Banded Internal Rotation x 5 each - Banded External Rotation x 5 each - Lateral Banded Walk x 10 each direction - Banded Anterior Hip mobilization x 20 sec hold each leg - 3 Way Ankle Mobility x 3 each direction, per leg - Active 90/90 Hip Mobility
Here at Granite Fitness & Performance, we're all about helping you reach your goals. Take your game to the next level and experience the power of optimal performance.
Get 6-Day Multi-Athlete Program
Taylor Wilson
DHS Tennis
Verified Athlete"In just five sessions, I gained not only strength and knowledge, but also a new sense of confidence in the gym."
