Maksperformance
This is a program
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
MP Slantboard Squats
1 x 10
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
MP Deep Squat w/Thoracic Rotation
1 x 10
Circuit
B
3X THROUGH 1. 3X BROAD JUMP > SL DECEL LAND 2. 3-4X SL BODY WEIGHT BOX SQUATS 3. 3-4X SL BOX JUMPS 2x through 1. 3 min Bike spin or 2 min Run @RPE of 7 (Rate of Perceived Exertion, look up this scale on google) make sure you are hitting what 7 feels like to you! 2. 30 Sec of Hand-Release Push Ups as fast as you can. 2. 30 Secs of Hanging from a pull-up bar (arms fully extended) (work on grip strength) 4. 20 SL Glute Bridges per leg
C1
MP TrapBar Deadlift
4 x 6
C2
Tall Kneel Banded or Cable Pallof Press
4 x 8
D1
Hamstring Curl on Slides
4 x 8
D2
Walking Lunges
4 x 20
E
Max Effort Wall Sit
F
Meditation/Diaphragmatic Breathing - 5 min
Circuit
A
2x through 1. 3 min Bike spin or 2 min Run @RPE of 7 (Rate of Perceived Exertion, look up this scale on google) make sure you are hitting what 7 feels like to you! 2. 30 Sec of Hand-Release Push Ups as fast as you can. 2. 30 Secs of Hanging from a pull-up bar (arms fully extended) (work on grip strength) 4. 20 SL Glute Bridges per leg
B1
MP Swiss Bar Floor Press
10, 8, 6, 4, 4
B2
Pull-Up
5, 5, 3, 3
C1
MP SA Half Kneeling OH Press
4 x 8
C2
MP PB Push Pull
4 x 8
D1
MP Incline Bench Alternating Low Start
4 x 6
D2
MP Y,T,Ws
4 x 10
E1
MP Crunch Machine
3 x 15
E2
MP 8-Point Plank
3 x 0:30
F
Max Effort Push-Ups
G
Meditation/Diaphragmatic Breathing - 5 min
Circuit
A
2x through 1. 3 min Bike spin or 2 min Run @RPE of 7 (Rate of Perceived Exertion, look up this scale on google) make sure you are hitting what 7 feels like to you! 2. 30 Sec of Hand-Release Push Ups as fast as you can. 2. 30 Secs of Hanging from a pull-up bar (arms fully extended) (work on grip strength) 4. 20 SL Glute Bridges per leg
B1
Reverse Grip Barbell Bent Over Row
4 x 8
B2
Standing DB Hammer Curl to Press
4 x 8
C1
Overhand Lat Pull Down
3 x 15
C2
Med Ball Slam
3 x 10
C3
Tricep Rope Pulldowns
3 x 15
D1
MP Seated Cable Row w/ 5 sec Eccentric
4 x 6
D2
MP DB Farmer Carry w/ 8 Shrugs
3 x 40
E
Single Arm Rows Drop-Set
8, 16, 8, 16, 8, 16
Conditioning
F
6 Movement Finisher
1 ROUND 1.) Close Grip Push Ups 16x 2.) Hammer Curls Against the Wall 16x (Try to increase in weight each week) 3.) Side Plank Each Side 30sec 4.) Tall Kneel (Both Knees on ground) Banded Pull Aparts 20x 5.) Box Dips 16x 6.) Low Push-Up Position Hold (as long as you can)
G
Meditation/Diaphragmatic Breathing - 5 min
Circuit
A
2x through 1. 3 min Bike spin or 2 min Run @RPE of 7 (Rate of Perceived Exertion, look up this scale on google) make sure you are hitting what 7 feels like to you! 2. 30 Sec of Hand-Release Push Ups as fast as you can. 2. 30 Secs of Hanging from a pull-up bar (arms fully extended) (work on grip strength) 4. 20 SL Glute Bridges per leg
B1
Tall Kneel Banded or Cable Pallof Press
3 x 10
B2
Half Kneel Cable Chop/Pull
3 x 10
C1
Barbell Hip Thrust
8, 8, 6, 6
C2
MP Continuous Frog Jumps
4 x 6
D1
MP DB/KB Lateral Lunge
4 x 6
D2
MP Lateral Skater Hops For Distance & Height
4 x 5
E1
MP Seated Calf Raise (Soleus focused)
3 x 12
E2
MP POGO Hops
3 x 15
F
Meditation/Diaphragmatic Breathing - 5 min
