BK Performance

Coach
Bret Kelly

Features
1 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 13-week program
Sunday
Dynamic Lower

A1

1/2 Kneeling Hip Flexor

2 x 0:30

A2

Shin Box Get up

2 x 10

A3

Deadbugs

2 x 10

B

Back Squats

4 x 6 @ 80 %

C1

Deficit RFESS

3 x 15

C2

1 Leg Leg curl slides

3 x 10

D1

Seated good morning

3 x 15

D2

Copenhagen Planks

3 x 0:20

E1

Bench Hyperextension

3 x 15

E2

Sled Pull

4 x 40

Monday
Heavy Upper

A1

Wall Slides

2 x 15

A2

Crossover Y

2 x 10

B1

DB Bench Press!

5 x 6 @ 75 %

B2

Bottom up Waiter Carry

4 x 40

C1

DB Row + Band Traction

4 x 6 @ 75 lb

C2

DB Lateral Raise

3 x 15

D1

Tricep Pushdown

3 x 15

D2

Push-Up

3 x 15

Tuesday
Active Recovery

A

Bike

1 x 10:00

B

Shin Box Flow 1

C1

FRC Arm Circles

3 x 10

C2

Wall Slides

3 x 10

Wednesday
Heavy Lower

A1

FRC Hip flexor

A2

Overhead Deadbugs

2 x 10

A3

Lateral Lunge

2 x 10

B1

Trap Bar Deadlifts

4 x 6 @ 80 %

B2

1 Leg Bridges

3 x 10

C1

1 Leg RDL to Step-up

3 x 10

C2

DB Lateral Squat

3 x 10

D1

Sled Pull

4 x 40

D2

Half Superman Hold

3 x 5

Thursday
Dynamic Upper

A1

TRX Row

2 x 15

A2

KB Front Rack Walks

2 x 80

B1

Bench Press

4 x 6 @ 80 lb

B2

Push-Up

4 x 10

C1

1/2 Kneeling Landmine Press

4 x 15

C2

Lat Pulldown

4 x 15

D1

Alternating DB Front Raise

3 x 15

D2

Inverted Skull Crusher

3 x 15

D3

GHD Sit-Up

3 x 15

Friday
Active Recovery

A

Bike

1 x 10:00

B

Shin Box Flow 1

C1

FRC Arm Circles

3 x 10

C2

Wall Slides

3 x 10

Powerlifting 12 Week Prep Program