Adept Performance
Track & Field, Strength & Conditioning, General Fitness, Combat SportsAP Foundations is a 4 week program aimed at laying a rock solid foundation to any athlete who is looking to build a strong athletic base to build from. Foundations will take you through all the basics movement and athletic patterns and reinforce strong technical and positional standards into your body, while laying the ground work to become an explosive athlete. You will be introduced to force absorption and production, Olympic lifting derivatives and how to build a great strength base.
Foundations if perfect for young athletes, beginners, off season athletes or anyone looking to reinforce there athletic base.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Athletic Snapdown
3 x 3
A2
Athletic Snapdown to Vertical Jump
3 x 3
B1
Trap Bar Block Deadlift
3 x 8
B2
Medicine Ball Throw Up
3 x 3
C1
Barbell Floor Press
3 x 8
C2
Banded Cuban Press
3 x 6
D1
Seated DB Calf Raise
3 x 10
D2
Tib Bar Raise
3 x 10
E1
Banded Bird Dog
2 x 12
E2
Banded Deadbug
2 x 12
E3
V-Ups
2 x 8
F1
RFE Split Squat Isometric
1 x 1 @ 0:30
F2
Copenhagen Plank - on Knee
1 x 1 @ 0:15
F3
Dead Hang
1 x 1 @ 0:30
A1
Barbell Hang Clean Shrug
3 x 4
A2
KB swings
3 x 6
B1
Tempo Barbell RDL
3 x 8
B2
Medicine Ball Pocket Toss
3 x 4
C1
Chest-Supported DB Row
3 x 10
C2
Hand Release Push-Up
3 x 5
D1
GHD Hip Extension
3 x 8
D2
Superman Raise to Circle
3 x 8
E1
mcgill curl up
2 x 12
E2
Standing Oblique Crunch
2 x 20
E3
Bench Side Crunch
2 x 16
F1
Farmers carry
1 x 20 @ 5:00
F2
Suitcase Carry
1 x 20 @ 0:00
F3
Front Rack Carry
1 x 20
F4
KB Overhead Carry
1 x 20
A1
Hang Clean High Pull
3 x 4
A2
B Stance Med Ball Chest Pass
3 x 4
B1
Tempo Goblet Squat
3 x 8
B2
Box Jump
3 x 3
C1
Kneeling Landmine Press
3 x 10
C2
1-Arm DB Row
3 x 12
D1
Calf Raise
3 x 10
D2
Tib Bar Raise
3 x 10
E1
Paloff Press with Rotation
2 x 12
E2
Barbell Ab Rollout
2 x 6
F1
Forward Sled Drag
@ 5:00
F2
Backward Sled Drag
