Kelly Physical Preparation
General Fitness, Multi-sportKelly Physical Preparations flagship program!
Looking to get strong, fit and capable all while developing mobility?
If so, then this is the program for you!
1 sessions per week
Must use App app to view and log training
Program Training
A1
Squat To Overhead Press
2 x 8
A2
Push Up To Alternating Toe Reach
2 x 8
A3
Multi Angle Hinge
2 x 3
B1
Hurdle Jump
2 x 5
B2
Countermovement Jump
2 x 5
C1
Front Squat
4 x 8 @ 45, 60, 65, 70 %
C2
Tall Kneeling Cable Pallof Press
3 x 5
D1
Romanian Deadlift (RDL)
3 x 8 @ 65, 70, 75 %
D2
Half-Kneeling DB Shoulder Press
3 x 12
E1
Standing Calf Raise
2 x 12
E2
Seated Calf Raise
2 x 12
A
Light Jog
1 x 400
B1
Hamstring Sweeps
1 x 10
B2
Walking Lunge w/ rotation
1 x 10
B3
Walking Figure 4
1 x 10
B4
Walking Quad Stretch
1 x 10
B5
Walking Calf Raise
1 x 10
B6
Heel Walks
1 x 10
C
6 Minute Efforts
4 x 1 @ 6:00
A1
Frog Active
2 x 10
A2
Dead Hang
2 x 1 @ 0:15
A3
Loaded Hip Airplane
2 x 8
B1
Single Arm DB Snatch
2 x 8
B2
Broad Jump
2 x 3
C1
Bench Press
5 x 8 @ 45, 58, 60, 63, 68 %
C2
Half Kneeling Lateral Flexion
3 x 5
D1
BB Step Up + Hip Lock
3 x 5 @ 60, 65, 70 %
D2
Inverted Row
3 x 12
E
DB Bicep Curl To Press
3 x 8
A
Light Jog
1 x 400
B1
Hamstring Sweeps
1 x 10
B2
Walking Lunge w/ rotation
1 x 10
B3
Walking Figure 4
1 x 10
B4
Walking Quad Stretch
1 x 10
B5
Walking Calf Raise
1 x 10
B6
Heel Walks
1 x 10
C
1km Efforts
3 x 1000
A1
Figure 4 Flow
2 x 8
A2
Copenhagen Plank from Knee
2 x 1 @ 0:15
A3
Walking Lunge w/ rotation
2 x 5
B
Supine MB Toss
2 x 6
C1
Trap Bar Deadlift
3 x 8 @ 65, 70, 75 %
C2
Side Plank
3 x 1 @ 0:20
D1
Goblet Lateral Split Squat
3 x 8
D2
Neutral Grip Chin Up/ Pull Down
3 x 8
E1
Barbell Hip Thrust
2 x 12
E2
Seated Leg Curl
2 x 5
A
Cross Training
1 x 45:00
