Refined Performance
Tactical / Military, General Fitness, Strength & Conditioning, Combat SportsThis program is for those that are seeking to increase their overall strength and stability through functional movement patterns. By incorporating a unique dynamic between intriguing movements and the demands of eccentric isometrics, it's guaranteed that you will not only improve your strength, but will improve your movement patterns as well.
Features5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Conditioning
A
RP Quick Warm-Up
1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW
B
Front Curled Squats
3 x 8
C
DB RDL
3 x 8
D
Incline DB Bench Press
3 x 8
E
Standing DB Press
3 x 8
F
Bent Over DB Row
3 x 8
G
1-Arm Lat Pull-in
3 x 16
H1
Leg Lifts
3 x 10
H2
Superman
3 x 10
Conditioning
I
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
A
Rower
750, 250, 250, 500, 250, 250 @ 1:00, 2:00, 2:00, 1:00, 2:00, 2:00
Conditioning
B
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
Conditioning
A
RP Quick Warm-Up
1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW
B
Spoto Press
3 x 8
C
Plate Loaded Shoulder Press
3 x 8
D
Leg Press
3 x 8
E
Glute Drive
3 x 8
F
Horizontal Row
3 x 16
G
Hammer Curl
3 x 16
H
GHD Hip Extension
3 x 12
I
GHD Sit-Up
3 x 12
Conditioning
J
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
Circuit
A
30-24-18-12-6 Calorie Echo Bike 30-24-18-12-6 AbMat Sit-Ups * If the Sit-Ups are too much, do crunches! Keys for Performance: - For the higher reps, you want to go at a slower and steadier pace. Something sustainable that will allow you to keep moving throughout the whole workout. - As you get closer to the end, especially to last set, I want you to dig deep and try to sprint to the finish line.
Conditioning
B
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
Conditioning
A
RP Quick Warm-Up
1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW
B
KB Suitcase Deadlift
3 x 16
C
Hack Squat
3 x 8
D
Single Arm Incline DB Press
3 x 16
E
GHD Row
3 x 8
F
Egyptian Lateral Raises
3 x 8
G
Lat Pulldown
3 x 8
H1
Reverse Grip Triceps Pulldown
3 x 10
H2
Rope Curl
3 x 10
I
Plank
3 x 1:00
J
Kneeling Cable Crunch
3 x 12
Conditioning
K
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
Chris Pardini
Hey there! I'm Chris. I'm a Marine Corps veteran with a MS degree in Exercise Physiology, a CSCS cert, and a TSAC-F cert. I have accrued over 18,000 hours of training experience in almost all facets of fitness! Come join the team!
