Features
4 sessions per week
Must use App app to view and log training
Program Training
A
Z Press.
12, 12, 6, 6, 6, 6
B
Barbell Rows.
4 x 6
C
Barbell Deadlifts.
12, 12, 8, 8, 8, 8
D1
KB Sling Shot Swing.
3 x 10
D2
Box Jumps.
3 x 10
A
Resistance Band Lat Opener.
1 x 1:00
B
Banded Bully.
1 x 1:00
C
Shoulder Dislocates
1 x 10
D
Wrist Rotations.
1 x 10
E
Reverse Elbow Rotations.
1 x 10
F
Scorpion Stretch.
1 x 30
G
Controlled Sit Outs.
1 x 10
H
Burpees.
1 x 5
A
Run
1 x 20:00
A
Long Lunge.
1 x 1:00
B
Hamstring Flossing.
1 x 20
C
Dynamic Frog Stretch.
1 x 10
D
Knee Drops.
1 x 10
E
90 90 Get Ups.
1 x 10
F
Cossack Squat.
1 x 5
G
Walking Lunges.
1 x 5
H
Broad Jump.
1 x 5
A
Zercher Box Squat.
12, 12, 6, 6, 6, 6
B
Bulgarian Split Squat.
4 x 3
C
Landmine Slow to Fast Jerk
4 x 6
D1
Explosive Push Ups.
3 x 10
D2
Kettlebell Cleans.
3 x 10
A
Long Lunge.
1 x 1:00
B
Hamstring Flossing.
1 x 20
C
Dynamic Frog Stretch.
1 x 10
D
Knee Drops.
1 x 10
E
90 90 Get Ups.
1 x 10
F
Cossack Squat.
1 x 5
G
Walking Lunges.
1 x 5
H
Broad Jump.
1 x 5
A1
Weighted Overhand Pull Ups.
3 x 8
A2
Supine Band Pull Apart.
3 x 10
B1
Incline Dumbbell Bench Press.
3 x 8
B2
Banded Bully.
3 x 1:00
C1
Standing Dumbbell Bicep Curls.
3 x 15
C2
Dumbbell Skull Crushers.
3 x 15
D1
Hanging Leg Raises.
3 x 10
D2
Copenhagen Plank.
3 x 60
A
Modified Downward Dog.
1 x 1:00
B
Cat Cow.
1 x 10
C
Cobra Pose.
1 x 60
D
Modified Superman.
1 x 10
E
Palm Walks.
1 x 60
F
Side Neck Stretch.
1 x 30
G
Hindu Push Up.
1 x 10
H
Burpees.
1 x 5
A
Run
4 x 4:00
B
Assault Bike
8 x 0:20
A
Opening and Closing the Gate.
1 x 10
B
Active Standing Hamstring with Scoop.
1 x 10
C
Long Lunge.
1 x 1:00
D
Olympic Wall Squat.
1 x 1:00
E
Table Top Bridge.
1 x 10
F
Squat Pulls.
1 x 10
G
Jumping Squats.
1 x 10
H
Burpees.
1 x 5
BJJ Black Belt
Verified Athlete"This is the best program I’ve done for BJJ, amazing!!"
BJJ Black Belt, YouTuber
Verified Athlete"Nothing beats a true expert, Kieren’s who I trust for my performance on the mats and who I trust to take care of yours as well."
BJJ Brown Belt, Gym Owner
Verified Athlete"...I’ve bought a lot of programs and such before and this has definitely exceeded my expectations."