BK Performance

Coach
Bret Kelly

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

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Sample Week
Week 1 of 4-week program
Sunday
Total Strength 1

A1

Deadbugs

2 x 10

A2

1/2 Kneeling Hip Flexor

2 x 0:30

B1

Pause Split Squat

3 x 0:20

B2

Incline Push-up

3 x 10

C1

Inverted Row

3 x 10

C2

1 Leg Bridges

3 x 10

Monday
Cardio/ Recovery 

A

Elliptical

1 x 10:00

B1

Bird Dog

2 x 10

B2

Plank Shoulder Taps

2 x 10

B3

FRC Hip Circles

2 x 10

B4

Cable Hip flexion

2 x 10

Tuesday
Circuit 1

A1

Shin Box Rotations

3 x 5

A2

Bridge + Abduction

3 x 10

A3

Deadbugs - Band Assisted

3 x 10

B

Gambetta Leg Circuit

3 x 3

Wednesday
Cardio/ Recovery 

A

Walk

1 x 20:00

B1

Marching Bridges

2 x 10

B2

Side Plank

2 x 0:20

B3

FRC Hip flexor

2 x 5

C

Breathing

Thursday
Total Strength 1

A1

Deadbugs

2 x 10

A2

1/2 Kneeling Hip Flexor

2 x 0:30

B1

Wall Sit

3 x 0:30

B2

Banded Tricep Pushdown

3 x 15

C1

DB Bicep Curls

3 x 15

C2

Long Lever Single Leg Bridge

3 x 10

Friday
Cardio/ Recovery 

A

Elliptical

1 x 10:00

B1

Bird Dog

2 x 10

B2

Plank Shoulder Taps

2 x 10

B3

FRC Hip Circles

2 x 10

B4

Cable Hip flexion

2 x 10

Saturday
Cardio/ Recovery 

A

Walk

1 x 20:00

B1

Marching Bridges

2 x 10

B2

Side Plank

2 x 0:20

B3

FRC Hip flexor

2 x 5

C

Breathing

Post Partum 1