TFA Performance
Peak just in time for the new season with this 12 Week Pre Season Performance Plan.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Bird Dog
A2
Single Leg Glute Bridge
A3
Split Squat
B
Pogo Jump
2 x 12
C
Goblet Squat
2 x 8
D
Barbell Hip Thrust
2 x 12
E
Back Extension
2 x 12
F
Seated Hamstring Curl
2 x 8
G
Crunches w/ Weight
2 x 12
A1
Downward Dog To Plank
2 x 5
A2
Band Pull-Apart
2 x 10
A3
Plyo Push-Up
2 x 5
B1
Bench Press
2 x 12
B2
Lat Pulldown
2 x 12
C1
Seated DB Shoulder Press
2 x 12
C2
Seated Incline DB Curls
2 x 8
D
DB Skullcrushers
2 x 12
E
KB Russian Twist
2 x 24
F
DB Farmer's Carry
2 x 0:30
A
Walk
For Completion
A1
Bird Dog
A2
Single Leg Glute Bridge
A3
Split Squat
B
Switching Split Squat Jumps
2 x 4
C1
Split Squat
2 x 8
C2
Single Leg Glute Bridge
2 x 12
D
Back Extension
2 x 12
E
Seated Hamstring Curl
2 x 8
F
Alternating V Ups
2 x 12
A1
Downward Dog To Plank
2 x 5
A2
Band Pull-Apart
2 x 10
A3
Plyo Push-Up
2 x 5
B1
Incline DB Bench Press
2 x 12
B2
Incline DB Row
2 x 12
C1
Half-Kneeling DB Shoulder Press
2 x 12
C2
Alternating DB Hammer Curl
2 x 8
D
Tricep Pushdown
2 x 12
E
Side Plank
2 x 0:25
F
DB Suitcase March
2 x 0:30
