BK Performance
Strength & Conditioning, Football , Soccer, Volleyball, Lacrosse, Basketball, Hockey, Personal Training, Baseball , OtherIf you're wanting to reduce your risk for injuries or improve your performance, it all starts with building a base of strength!.
With this 4 week program you will learn how to control you body weight during loading phases of jumps and agility. This will help improve power output and deceleration in sport.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Kneeling Hip Flexor Stretch
1 x 30
A2
T-Spine Rotations
1 x 10
A3
Bear Crawl
1 x 20
A4
World's Greatest Stretch
1 x 5
A5
Alternating Bodyweight Lunge
1 x 10
A6
Single Leg Ball Toss
2 x 0:30
B1
Pogo Jump
1 x 25
B2
A-Skip
2 x 10
B3
Build Ups
3 x 40
C
Waiter Carries
D1
Back Squat
3 x 8
D2
Depth Drop
3 x 5
D3
Quadruped Hip Circles
3 x 5
E1
Single Leg Box Squat
3 x 8
E2
Wall Angels
3 x 8
E3
Landmine Press
3 x 8
F1
Goblet Squat
3 x 8
F2
Step-up
3 x 8
F3
Lunge
3 x 8
F4
Squat Jump
3 x 5
F5
Rest
1 x 1:00
A1
Kneeling Hip Flexor Stretch
1 x 0:30
A2
Plank Shoulder Taps
2 x 15
A3
Glute Bridge
2 x 10
A4
Bear Crawl
2 x 20
B1
Pogo Jump
3 x 0:30
B2
2 to 1 Drop Squats
3 x 5
B3
Squat Jump
2 x 5
B4
Lateral Squat Jumps
2 x 5
C
Broad Jumps
2 x 3
D
Triple Jump
3 x 1
A1
Shin Box Flow 1
3 x 5
A2
Groin Stretch
1 x 10
A3
Overhead Deadbugs
2 x 10
B1
Lateral Lunge
2 x 5
B2
Lateral Marching
2 x 10
B3
Lateral A-Skips
2 x 10
C1
Base of support to cuts
3 x 5
C2
2-Step Lateral Shuffle
2 x 5
D1
Trap Bar Deadlift
3 x 8
D2
Lat Pulldown
3 x 8
D3
World's Greatest Stretch
3 x 5
E1
Contralateral Lateral Lunge
3 x 8
E2
Crossover Y
3 x 10
E3
Side Plank Row
3 x 10
F1
RDL to Row
3 x 10
F2
Pallof Press
3 x 8
F3
Nordic Leg Curl Holds
3 x 0:15
A
Foam Roll Technique
1 x 1
B
Bike
1 x 15:00 @ 6
C1
Laying Windmill
1 x 10
C2
Child Pose
1 x 0:30
C3
Downdog Push-up
2 x 5
C4
World's Greatest Stretch
2 x 5
C5
Squat & Reach
2 x 5
A1
Foam Roll
1 x 5:00
A2
Overhead Squats
2 x 5
A3
Supine Leg Rotation
1 x 10
A4
2 to 1 Drop Squats
A5
Curtsy Lunge
2 x 5
B1
Carioca
2 x 10
B2
Base to Crossover
2 x 5
B3
Pro-Agility Drill - EXOS
3 x 1
C1
Half Kneeling Cable Chops
2 x 8
C2
Counter Movement Medball Shotput
2 x 5
D1
Split Squat
3 x 8
D2
Overhead Lateral MB Slams
3 x 5
D3
Push-up + Arm Circles
3 x 5
E1
Offset Goblet Squat
3 x 5 @ 5
E2
DB Renegade Row
3 x 8
E3
DB Farmer's Carry
3 x 40
F
fail
3 x 1
A1
Shin Box Rotations
1 x 10
A2
Single leg balance RDL
A3
Pause Split Squat
2 x 0:30
A4
Hollow Body Holds
2 x 0:30
B1
Drop Squats
2 x 5
B2
Pogo Jump
2 x 0:15
B3
Linear Hops
2 x 5
B4
Lateral & Medial Hops
2 x 5
B5
Lateral & Medial Hops
2 x 5
B6
Split Squat Jump
2 x 5
