P1nnow Performance
Baseball , Basketball, Track & Field, Football , Soccer, Hockey, Golf, RugbyThe 6 Week Engine Builder is a complete athlete development program designed to improve speed, strength, power, and overall athletic performance. Built for athletes who want more than just a lifting program, this system combines explosive training, sprint work, strength development, and mobility into one comprehensive plan.
Over six weeks, athletes will develop the physical qualities needed to perform at a higher level on the field of competition while building the foundation for long-term athletic success. Whether you're preparing for your next season or looking to gain an edge over the competition, the Engine Builder Program provides a structured approach to becoming a faster, stronger, and more explosive athlete.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Pallof Press w/ OH Reach
2 x 5
A2
Dynamic Cable / Band Chop
2 x 3
A3
Rapid Medball Push
2 x 10
B1
Bench Press Cluster Set (3:3)
4 x 6
B2
T-Bar Row / Chest Supported Row (DB)
3 x 6
C1
High Cable Fly
2 x 6
C2
Seated Alternating Lat Pulldown
D1
Single Arm Tricep Kickback
2 x 8
D2
Hanging Leg Raise
A1
Single Leg Pogos
2 x 10
A2
Rapid Broad Jump
2 x 3
A3
Medball Ceiling Toss
2 x 3
B1
Half Kneeling Linear Acceleration w/ Push
1 x 2 @ 10
B2
Prone to Sprint
1 x 3
C
20 Yard Sprint
5 x 1
D
Hill Sprints
5 x 1
A1
Split Stance Overcoming ISO
2 x 3
A2
Skater to MB Scoop
2 x 5
A3
Rapid Eccentric Banded CMJ
2 x 3
B1
Kickstand Pin Squat (Concentric Only)
4 x 4
B2
Split Stance Snapdown + Vertical
4 x 3
C1
Barbell Pulse RDL
2 x 6
C2
Landmine FFE Reverse Lunge
2 x 5
D1
Elevated Knee Drive ISO
2 x 30
D2
Copenhagen Plank Dip
2 x 8
D3
Hip Flexor Sit Up
2 x 8
A1
Rotational Overcoming ISO
2 x 3
A2
Push + Pull (Band/Cable)
2 x 5
A3
Tall Kneel MB Press
2 x 3
B1
Landmine Split Jerk
4 x 5
B2
Half Kneeling MB Shotput w/ Block
4 x 3
C1
Banded DB Bench
3 x 5
C2
Loaded Pull Ups
3 x MAX
D1
Seated Overhead ISO
2 x 30
D2
Loaded Side Bend
2 x 8
D3
Single Arm Preacher Curls
2 x MAX
A1
A-Skip
1 x 20
A2
Single Leg Bounds
1 x 20
A3
Straight Leg Bounds
1 x 20
A4
Rapid Bounds
B
Build Up Sprint
3 x 40
C
40 Yard Dash
5 x 40
A1
Lateral Scoop Toss
2 x 5
A2
Rapid Loaded Vertical
2 x 5
A3
Seated Broad to Hurdle Hop
2 x 3
B
Trap Bar Deadlift
4 x 4
C1
Bulgarian Split Squat
2 x 6
C2
Landmine Kickstand RDL
2 x 6
D1
Prone 2:1 Hamstring Curl
2 x 8
D2
Calf Raise Overcoming ISO
2 x 20
D3
2:1 Leg Extension
2 x 8
A1
Supinated Scap Circles
2 x 20
A2
Bulgarian Split Squat w/ Cross Connect
2 x 8
B1
Roll + Pec Fly
2 x 8
B2
Duck Walks
2 x 15
C1
Bench Supported OH Flexion
2 x 8
C2
Hip Extension ISO
2 x 20
D1
Serratus Sides
D2
V Roll + Reach
2 x 8
