Persico Performance
Rugby, Football , Basketball, HockeyGetting you ready for the 2023 sports season the Persico Performance way. Focusing on strength, speed, efficient moving and conditioning - this programme is your one stop shop to bringing your A game to the field or court this year
Progressing over 8 weeks this programme will have you moving better, feeling stronger and running faster than ever before!
What are you waiting for? Get stuck in!
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Thoracic Extension on Foam Roller
2 x 10
A2
Seated Hip Flexor Raises
2 x 20
A3
Wall Sit
2 x 0:30
B1
Knee to Wall
2 x 30
B2
Back Squat
3 x 8
B3
SB Hammy Curl
3 x 6
C1
Front Foot Elevated Split Squat
3 x 6
C2
Copenhagen (Level One)
3 x 20
D1
FHL Calf Raise
2 x 20
D2
Plank
2 x 0:45
D3
Deadbug - HOLD
2 x 45
A1
Child Pose to Cobra
2 x 6
A2
Side Lying External Rotation
2 x 12
A3
Isometric Press-Up
2 x MAX
B1
Bench Press
3 x 10
B2
Single Arm DB Row
3 x 6
C1
Seated Row
3 x 8
C2
Standing Arnold Press
3 x 10
D1
DB Reverse Fly
3 x 8
D2
Alternating DB Hammer Curl
3 x 16
A1
Elevated Pigeon Stretch w/ Movement
2 x 60
A2
Single Leg Glute Bridge with Hip Flexor Hold
2 x 2 @ 10
A3
Pogo Jumps (Extensive Plyometrics)
2 x 30
B1
Hip Thrust
6, 5, 4
B2
Max Effort Broad Jump
3 x 2
C1
Kneeling Landmine Press
3 x 5
C2
Supine Medball Chest Pass
3 x 8
D
PEAK POWER OUTPUT (PPO)
6 x 6
A
Field Session Prep
2 x 1
B
Running
6, 8 @ 100, 50
