Oak Performance
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Warm up V1
2 minutes: Foam Roll needed areas 90/90 Breathing or Quadruped Breathing x10 breathes 1 Round Adductor Stretch x10/side Hip Flexor Stretch @90 x30s/side Superman Walks x20/side Spiderman x10/side T-Spine Rotation (with arm on back) x10/side
B1
Prone Shoulder OH MOB
3 x 10
B2
Banded Side Lying Trunk Rotations
3 x 10
B3
Hip CAR
3 x 5
C1
BW Squat
3 x 15
C2
Go Slow Burpee w/o Push up
3 x 5
D1
Bouncy Lunges
3 x 10
D2
Renegade Row to T Reach
3 x 10
Circuit
E
3 rounds Skywalkers x10 Deadbug x10/side Plank x30s
Conditioning
A
Warm up V1
2 minutes: Foam Roll needed areas 90/90 Breathing or Quadruped Breathing x10 breathes 1 Round Adductor Stretch x10/side Hip Flexor Stretch @90 x30s/side Superman Walks x20/side Spiderman x10/side T-Spine Rotation (with arm on back) x10/side
B1
Prone Shoulder OH MOB
3 x 10
B2
Banded Side Lying Trunk Rotations
3 x 10
B3
Hip CAR
3 x 5
C1
DB RDL
4 x 8
C2
Push Up on Bar
4 x 8
C3
Deadbug
4 x 8
D1
Reverse Lunge
4 x 8
D2
Bird Dog Row
4 x 8
Circuit
E
3 rounds as fast as you can MB Slam x10 MB Sit Up Throw x10 (Dont throw if you cannot) Mountain Climbers x10/side
Conditioning
A
Warm up V1
2 minutes: Foam Roll needed areas 90/90 Breathing or Quadruped Breathing x10 breathes 1 Round Adductor Stretch x10/side Hip Flexor Stretch @90 x30s/side Superman Walks x20/side Spiderman x10/side T-Spine Rotation (with arm on back) x10/side
B1
Banded Side Lying Trunk Rotations
2 x 10
B2
Superman Walks
2 x 20
B3
SL Leg Lowers
2 x 10
C1
SA DB Press
5 x 8
C2
SL Deadlift
5 x 6
D1
Straight Arm 45 Degree Raises
4 x 10
D2
1/2 Kneeling Cable Press
4 x 10
E
MB Step Back to Step Out Chest Pass
4 x 3
Conditioning
A
Warm up V1
2 minutes: Foam Roll needed areas 90/90 Breathing or Quadruped Breathing x10 breathes 1 Round Adductor Stretch x10/side Hip Flexor Stretch @90 x30s/side Superman Walks x20/side Spiderman x10/side T-Spine Rotation (with arm on back) x10/side
B
Run Warm Up
C
Sprint
5 x 15
D
Rest
1 x 1:30
E
Sprint
5 x 15
F
Rest
1 x 1:30
G
Sprint
5 x 15
Circuit
H
Stretch and foam roll as needed
Conditioning
A
Warm up V1
2 minutes: Foam Roll needed areas 90/90 Breathing or Quadruped Breathing x10 breathes 1 Round Adductor Stretch x10/side Hip Flexor Stretch @90 x30s/side Superman Walks x20/side Spiderman x10/side T-Spine Rotation (with arm on back) x10/side
B1
Shoulder CAR
3 x 5
B2
Straight Arm 45 Degree Raises
3 x 10
B3
90/90 FRC w/ Reach
3 x 1.
C1
SS Jumps
4 x 4
C2
Pause Jump
4 x 6
D1
Goblet Drop Squat (Top to 1/2)
4 x 6
D2
Bird Dog Row
4 x 12
E1
MB Sit Up Throw
4 x 5
E2
MB 1/2 Kneeling Side Toss
4 x 10
E3
MB Single Leg Slam
4 x 5
E4
MB Russian Twist Tosses
4 x 10
Conditioning
A
Warm up V1
2 minutes: Foam Roll needed areas 90/90 Breathing or Quadruped Breathing x10 breathes 1 Round Adductor Stretch x10/side Hip Flexor Stretch @90 x30s/side Superman Walks x20/side Spiderman x10/side T-Spine Rotation (with arm on back) x10/side
B1
Shoulder CAR
3 x 5
B2
Straight Arm 45 Degree Raises
3 x 10
B3
90/90 FRC w/ Reach
3 x 1.
C1
SS Jumps
4 x 4
C2
Pause Jump
4 x 6
D1
SA Lat Pull Down
4 x 8
D2
Goblet Drop Squat (Top to 1/2)
4 x 6
E1
MB Sit Up Throw
4 x 5
E2
MB 1/2 Kneeling Side Toss
4 x 10
E3
MB Single Leg Slam
4 x 5
E4
MB Russian Twist Tosses
4 x 10
Conditioning
A
Warm up V1
2 minutes: Foam Roll needed areas 1 Round Adductor Stretch x10/side Bird Dog x10/side Hip Flexor Stretch x10/side T-Spine Rotation x10/side
B
Couch Stretch
C
SpiderMan
3 x 10
D1
90/90 PRI Breathing
3 x 10
D2
Rest
3 x 1:00
E
Turkish Get Up
1 x 11 @ 25 lb
F1
Banded Ankle Dorsiflexion Mobilization
2 x 10
F2
Ankle MOB (Dorsi)
2 x 10
F3
Banded Hip Flexor MOB
2 x 10
F4
Supine Hip FRC
1 x 0:15
