The Separator - Complete Female Athlete Training
Coach Keg Performance Coaching
Speed, Strength & Conditioning, Women's TrainingThe Separator is for the dedicated athlete looking to perform at an elite level.
✅ Designed for those with 12+ months of training experience, this program targets advanced speed, power, & strength, while continuing to reduce injury risk and build the confidence to perform under pressure.
✅ Created by Coach Keg and refined through years of coaching college-bound athletes, The Separator challenges athletes to push limits, embrace discomfort, and take control of their development.
✅ This 3-day/week program is designed for athletes to progress year-round, whether in-season or off. If you are serious about standing out and reaching your highest level, this is the program is for you.
Prep
A
Foam Rolling Circuit
○ Calves ○ Hamstrings ○ Glutes ○ Thoracic Spine ○ Quads ○ Adductors
Prep
B
Activations & Mobility Work
○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction
Prep
C
Dynamic Warmup for Linear Sprint Training - Intermediate
○ Wall Drill - Single Exchange 5 per side ○ Wall Drill - Double Exchange 5 per side ○ March & A Skip - (5 Marches in Place + 10 Skips / Leg) ○ Pop Float Skip - (5 Marches in Place + 10 Skips / Leg) ○ Long Jump - 2 x 5 Jumps (Stick the Landing) ○ Straight Leg Bound - 3 Levels - Small Arms and Leg Action - Medium Arms and Leg Action - Big Arms and Leg Action ○ Half Kneeling Sprint - 2 Sprints Per Leg x 30 ft ○ 2 Point Sprint - 2 Sprints Per Leg x 30 ft - Heel to Heel Twist, Slight Step Back - Breakdown at the end
D1
10 Yard Sprint
3 x 3
D2
Single Leg Hurdle Hop - Stick
2 x 5
D3
Single Leg Hurdle Hop - Mini Bounce
2 x 5
E1
Rear Foot Elevated Split Squat - 2 KB
3 x 8
E2
DB Bench Press
3 x 8
E3
Long Lever Plank
3 x 30
F1
RDL - Barbell
3 x 10
F2
TRX Row - Eccentric
3 x 10
F3
Single Leg Calf Raise
3 x 12
Prep
A
Foam Rolling Circuit
○ Calves ○ Hamstrings ○ Glutes ○ Thoracic Spine ○ Quads ○ Adductors
Prep
B
Activations & Mobility Work
○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction
Prep
C
Dynamic Warmup For Lateral Speed Training - Advanced - Phase 1
○ Lateral Bounds - 5 Reps / Leg ○ Sway to Crossover - 5 Reps / Leg - Toes In a Row - Lean Away from the Line ○ Carioca - High Knee w/ Hip Rotation - 5 Reps / Leg ○ Lateral March & Skip - (5 Marches in Place + 10 Skips / Leg) ○ Shuffle - 2 x 5 Shuffles/side ○ Lateral Half Kneeling Sprint - 2 Sprints Per Leg x 30 ft ○ Shuffle to Sway to Sprint - 2 Reps Per Leg (No Pause) ○ Hip Turn to Sprint - 1 Set x 1 Rep / Side Sprint for ~30 ft
D1
Pro Agility Drill
3 x 2
D2
Medial & Lateral Hurdle Hop - Stick
2 x 3
D3
Medial & Lateral Hurdle Hop - Mini Bounce
D4
Med Ball Side Toss
3 x 5
E1
Trapbar Deadlift
3 x 6
E2
DB Overhead Press- Half Kneeling - 1 Arm
3 x 8
E3
Side Plank
3 x 0:15
F1
Lateral Squat - 1 KB Opp Hand
3 x 8
F2
DB Row
3 x 8
F3
Tip Toe Walks
3 x 30
Prep
A
Foam Rolling Circuit
○ Calves ○ Hamstrings ○ Glutes ○ Thoracic Spine ○ Quads ○ Adductors
Prep
B
Activations & Mobility Work
○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction
Prep
C
Dynamic Warmup For Vertical Jump Training - Advanced
○ Pogo Jumps - Extensive - :30 ○ Pogo Jumps - Intensive - :10 x 2 | :30 Rest in between jumps ○ Carioca - High Knee w/ Hip Rotation - 5 Reps / Leg ○ March & A Skip - (5 Marches in Place + 10 Skips / Leg) ○ Pop Float Skip - (5 Marches in Place + 10 Skips / Leg) ○ Power Skip - (5 Marches in Place + 10 Skips / Leg) ○ Snapdown x 4 ○ Snapdown to Vertical Jump
D1
BB Jump Shrug
3 x 5
D2
Max Vertical Jump
3 x 3
D3
Half Kneeling Shoulder CARS
3 x 3
E1
Front Squat
3 x 8
E2
Pushup - Eccentric
3 x 10
E3
Farmers carry
3 x 0:45
F1
Single Leg Deadlift - 1 DB Contralateral
3 x 8
F2
Chin-Up - Eccentric Lower
3 x 5
F3
Single Leg Calf Raise - High Heel Iso Hold
3 x 0:20
Justin Kegley
CoachKeg, CSCS, XPS, CFSC is a recognized leader in strength and performance training for female athletes. For over a decade, he has specialized in helping girls develop speed, strength, and confidence to compete at the highest levels. He is the founder of Movement Fitness and has worked with athletes across multiple sports, guiding them from youth to the collegiate level.
Don't let time get in the way of performance and reaching your highest level!
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