Train With Ollie / Ultimate Performance Training
1 sessions per week
Must use App app to view and log training
Program Training
A
Nasal Breathing Cardio Warmup
1 x 5:00
Prep
B
Full Body Foam Rolling
Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet
Prep
C
Athlete's 5-minute Dynamic Warm up
Perform each of the following for the given time/reps. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps
D1
Press Out Squat
2 x 8
D2
Shoulder Airplane
2 x 12
E1
Goblet Squat
3 x 12
E2
Pause Pushups
3 x 10
F1
Dumbbell Reverse Lunge
3 x 8
F2
Standing Single Arm Overhead Press
3 x 8
F3
Full Side Plank
3 x 20
G1
Smith Machine Standing Calf Raises
G2
Cable Triceps Extension
H
Cooldown
1 x 5:00
Prep
A
Full Body Foam Rolling
Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet
B1
Elevated Pigeon Mobility
1 x 60
B2
Couch Hip Flexor Stretch
1 x 60
C1
Cat/cow
1 x 60
C2
T Spine Rotations
1 x 60
D
World's Greatest Stretch
1 x 2
A
Nasal Breathing Cardio Warmup
1 x 5:00
Prep
B
Full Body Foam Rolling
Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet
Prep
C
Athlete's 5-minute Dynamic Warm up
Perform each of the following for the given time/reps. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps
D1
Walking Single Leg Deadlift and Reach
2 x 4
D2
High Plank Shoulder Taps
2 x 12
E1
Trap Bar Deadlift
3 x 8
E2
Pull Up Progressions
3 x 8
F1
Single Leg Hamstring Bridges
3 x 8
F2
Single Arm Dumbbell Row
3 x 8
F3
Progressive Hollow Holds
3 x 20
G1
Machine Hamstring Curl
3 x 12
G2
Dumbbell Biceps Curl
3 x 12
H
Cooldown
1 x 5:00
A
Nasal Breathing Cardio Warmup
1 x 5:00
Prep
B
Full Body Foam Rolling
Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet
Prep
C
Athlete's 5-minute Dynamic Warm up
Perform each of the following for the given time/reps. - Breath work 30 seconds - Iron Cross 3 per side - Hamstring Mobility 10 per side - Scorpion Stretch 3 per side - Downdog to updog 3 reps - Four-way hip stretch - Reverse Nordics 10 reps - Glute Bridge March 10 reps
D1
Press Out Squat
2 x 8
D2
Shoulder Airplane
2 x 12
E1
Dumbbell Bench Press
3 x 10
E2
Lateral Squats
3 x 8
F1
High Box Step Up
3 x 8
F2
TRX Row
3 x 8
F3
Progressive Hollow Holds
3 x 20
G1
Full ROM Dumbbell Lateral Raises
3 x 12
G2
DB Bicep Hammer Curls
3 x 12
H
Cooldown
1 x 5:00
Prep
A
Full Body Foam Rolling
Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet
B1
Elevated Pigeon Mobility
1 x 60
B2
Couch Hip Flexor Stretch
1 x 60
C1
Cat/cow
1 x 60
C2
T Spine Rotations
1 x 60
D
World's Greatest Stretch
1 x 2
