Persico Performance
A 12-week programme to help take your game to the next level this winter!
With gym sessions, field sessions, mobility, and recovery, this programme will make sure that each time you step onto the field or court, you are ready to perform!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Elevated Pigeon Stretch w/ Movement
1 x 60
A2
Knee to Wall
2 x 30
A3
Single Leg Balance
2 x 30
B1
Back Squat
3 x 6
B2
Dumbbell RDL
3 x 8
C1
Bench Press
3 x 6
C2
Chin-Up
3 x 5
D1
Kettlebell Hip Flexor March
2 x 6
D2
Isometric Single Leg Hamstring Bridge
2 x 20
D3
Reverse Nordics
2 x 6
E
Calf Raise Circuit
2 x 10
A1
Couch Stretch (Hip Flexors)
3 x 1:00
A2
Frog Stretch
3 x 60
A3
90/90
3 x 16
A4
Book Opener
3 x 10
A
Club Training
A1
Isometric Lunge Hold
2 x 20
A2
Isometric Press-Up
2 x MAX
A3
Pogo Jumps (Extensive Plyometrics)
2 x 30
B1
Low Box Step Ups
3 x 6
B2
Pause Box Jump
3 x 4
C1
Kneeling Landmine Press
3 x 6
C2
Supine Medball Chest Pass
3 x 6
D1
Deadbug - HOLD
3 x 45
D2
Palof Press HOLD
3 x 30
D3
Side Plank
1 x 0:20
A
Club Training
A1
Foam Roll
1 x 5:00
A2
Single Leg Plate Hops (Linear)
2 x 20
A3
Rebounding Squat Jumps
2 x 5
B1
Russian KB Swing
3 x 8
B2
Triple Broad Jump
3 x 1
C1
Plyometric Push-ups
10, 8, 6
C2
Med Ball Windmill Slams
3 x 10
D
Rowing
1 x 6 @ 8
