BK Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll Technique
1 x 10:00
B
Sled Pull
2 x 40
C1
World's Greatest Stretch
2 x 5
C2
Inchworm Push-Up
2 x 10
C3
Shin Box Get up
2 x 5
C4
Swimmers
2 x 10
D1
Linear Pogos
2 x 25
D2
Square Pogos
2 x 0:30
D3
Box Jump
3 x 5
D4
Step in Jumps
3 x 3
E1
Heel Elevated Goblet Squat
3 x 10
E2
Bottom up Waiter Carry
3 x 40
E3
1 Leg RDL
3 x 10
A1
Band Hip Flexor Stretch
A2
T-Spine Rotations
B1
Low Pogo + High Pogo
0:30, 0:30, 0:10, 0:10
B2
A-Skip
1 x 15
B3
Pop-Float Skips
2 x 15
B4
Sprint
10, 10, 15, 15
C
Crossover Y
2 x 15
D1
Alternating KB Swing
3 x 6
D2
Front Squat
4 x 6
D3
Depth Jump
4 x 4
E1
Landmine Press
4 x 10
E2
High to Low Row
4 x 10
F1
DB Rear Foot Elevated Split Squat
3 x 6
F2
Split Squat Jump
3 x 3
A
Cardio
1 x 20:00
B
Foam Roll Technique
1 x 10:00
A1
Shin Box Flow 1
1 x 1:00
A2
Overhead Deadbugs
2 x 10
A3
Bear Crawl
2 x 10
A4
Waiter Carry
4 x 40
B1
Lateral pogos
2 x 0:30
B2
Lateral Bounds
3 x 5
B3
Single Leg Broad Jump & Land
3 x 3
C1
Trap Bar Deadlifts
4 x 6
C2
TRX Push-ups
3 x 10
D1
1 Leg RDL Rotations
3 x 8
D2
Nordic Leg Curl Holds
3 x 0:20
D3
Side Plank Row
3 x 10
A
Foam Roll Technique
B
FRC Shoulder Lift off
2 x 5
C
Linear Pogos
2 x 25
D1
Single Leg RDL
2 x 5
D2
DB Split Squat Jumps
2 x 3
D3
Single leg jumps
2 x 3
A
Foam Roll Technique
B
FRC Shoulder Lift off
2 x 5
C
Linear Pogos
2 x 25
D1
Single Leg RDL
2 x 5
D2
DB Split Squat Jumps
2 x 3
D3
Single leg jumps
2 x 3
