Granite Fitness and Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up #3
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: - Standing MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea
B1
Alternating DB Bench
3 x 8
B2
Standing Cable Row
3 x 8
B3
Hollow Hold
3 x 0:20
C1
Low Box SL Squat
3 x 5
C2
Ring Inverted Row
3 x 8
C3
Side Plank Rotation
3 x 8
D1
Cable 1 Leg SLDL
3 x 8
D2
Hands Elevated Push Up
3 x 10
D3
DB Farmer's Walk
3 x 40
Conditioning
E
Assault Bike: 2 Mile
2 mile test for time! Log your time and average RPMs.
Recovery
F
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Warm Up #3
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: - Standing MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea
B1
DB Step Up with Knee Drive
3 x 8
B2
Single Leg Glute Bridge
3 x 12
B3
SL Sit Up
3 x 8
C1
1-Arm Incline Bench Press
3 x 8
C2
DB Overhead Tricep Extension
3 x 8
C3
Single Arm Farmer Walk
3 x 40
D1
W Pulldown
3 x 8
D2
DB RDL
3 x 8
D3
Compass Plank
3 x 4
Conditioning
E
Circuit #1
On your choice of cardio equipment: Complete 8 Rounds: 10 seconds hard 10 seconds easy
Recovery
F
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Warm Up - Lower #2
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: - Glute Bridge MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea
B1
KB Suitcase Deadlift
3 x 8
B2
Standing Alt DB Press
3 x 6
B3
Scissor Kicks
3 x 0:20
C1
DB Split Squat
3 x 8
C2
DB Tricep Extension
3 x 8
C3
Standing Anti Rotation Press Out
3 x 8
D1
1 Arm Pulldown
3 x 8
D2
TK Push Pull
3 x 8
D3
Plank Toe Taps
3 x 8
Conditioning
E
Circuit #2
Repeat 8 Rounds on Assault Bike: 15 seconds hard 15 seconds easy
Recovery
F
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
Prep
A
Warm Up - Lower #2
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: - Glute Bridge MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea
B1
2 DB Lateral Lunge
3 x 5
B2
Slideboard Leg Curl
3 x 8
B3
Valslide Hip Flexion
3 x 8
C1
1 Arm Ring Row
3 x 8
C2
DB Alternating Floor Press
3 x 8
C3
Plate Sit Up
3 x 8
D1
Alternating DB Hammer Curl
3 x 8
D2
Foot Elevated SL Hip Lift
3 x 8
D3
Plank DB Pullthrough
3 x 4
Conditioning
E
Bike 1 Mile
1 mile test on the assault bike! Record your time and average RPMs.
Recovery
F
Cool Down Stretches
Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch
We asked ourselves what is vitally important to our clients, and we arrived at a method that is efficient and effective. It doesn’t matter if you’re new to this or are just ready to take it to the next level.
Get Adult Full Body Functional Strength Program Phase 2
Athlete
Verified Athlete"Jake really helped me get stronger and build a new appreciation for lifting and fitness that I didn't have before."
