Pritchard Performance
Features
6 sessions per week
Must use App app to view and log training
Program Training
A1
Single Leg Glute Bridge
1 x 10
A2
Inchworm
1 x 5
A3
Sumo Squat and Reach
1 x 5
A4
Bird Dog With Abduction
1 x 8
A5
Half Kneeling Groin Stretch & Rotate
1 x 8
A6
3 Way Hip Stretch
1 x 3 @ 00:05
B1
Jump Rope
1 x 2:00
B2
MB Lateral Lunge to Slam
3 x 5
B3
TK KB Halo
3 x 6
C1
Bridging SA SL Floor Press
3 x 10
C2
Half Kneeling Rotational Cable Row
3 x 10
D1
Chest Supported Scarecrows with Press
3 x 10
D2
Straight Arm Pull Downs
3 x 12
D3
Keiser/Cable Low to High Chest Fly
3 x 12
Finishing Circuit - EMOM
E
EMOM (Every Minute on The Minute): Min 1) 25 Battle Rope Jumping Jacks Min 2) 20 Single Arm KB Swings (10 each side) Min 3) 30 Plank Toe Touches (15 each side) Min 4) 20 Pop Squats Min 5) 10 MB Burpee Slams ***Complete all of the reps at the top of each minute (i.e. 25 battle rope jumping jacks) and rest until the start of minute 2 to then begin single arm KB swings. The faster you get each movement done, the more rest you have. Once one round is complete, rest 2-3 minutes and repeat 1-2 more times.
Conditioning or Yoga
A
45-60 min of steady state aerobic activity or Yoga. You can run, bike, do the assault bike, etc. Aim to keep your heart rate at ~60-70% of max (ex. 220-age x 0.65 ---> 220-30 x 0.65 = 124)
A1
Inchworm
1 x 5
A2
Sumo Squat and Reach
1 x 5
A3
Bird Dog With Abduction
1 x 8
A4
Half Kneeling Groin Stretch & Rotate
1 x 8
A5
3 Way Hip Stretch
1 x 3 @ 00:05
A6
Single Leg Glute Bridge
1 x 10
B1
Jump Rope
1 x 2:00
B2
Band TKE
3 x 8
B3
Single Leg Paloff Press
3 x 8
C1
DB Rear Foot Elevated Split Squat
3 x 8
C2
Cable SL RDL to Row
3 x 8
D1
Leg Press
3 x 10
D2
Stability Ball Hamstring Curl
3 x 10
D3
Stir the Pot
3 x 8
Conditioning
E
Stair Stepper Circuit #1
-5 minute stair stepper -30 Walking Lunges, 30, Russian Twists, 30 Jumping Jacks -4 minute stair stepper -20 Walking Lunges, 20 Russian Twists, 20 Jumping Jacks -3 minute stair stepper -15 Walking Lunges, 15 Russian Twists, 15 Jumping Jacks -2 minute stair stepper -10 Walking Lunges, 10 Russian Twists, 10 Jumping Jacks
Conditioning or Yoga
A
45-60 min of steady state aerobic activity or Yoga. You can run, bike, do the assault bike, etc. Aim to keep your heart rate at ~60-70% of max (ex. 220-age x 0.65 ---> 220-30 x 0.65 = 124)
A1
Half Kneeling Groin Stretch & Rotate
1 x 8
A2
Inchworm
1 x 5
A3
Sumo Squat and Reach
1 x 5
A4
Bird Dog With Abduction
1 x 8
A5
3 Way Hip Stretch
1 x 3 @ 00:05
A6
Single Leg Glute Bridge
1 x 10
B1
Tall Kneel to Half Kneel Hip Mobility
2 x 5
B2
Split Stance Rotational MB Slam
2 x 8
C1
Band Resisted Barbell Deadlift
4 x 6
C2
KB Gorilla Rows
3 x 8
D1
Offset MB Push Up
3 x 12
D2
DB Curtsy Lunge
3 x 6
D3
Supine KB Rotations
3 x 5
Conditioning
E
Tabata Circuit
***Tabata = 20sec on 10sec off x8 (4min total) -2 Step lateral shuffle (2x in a row) -Plank Jacks (2x in a row) -DB Thrusters (2x in a row) -Scissors (2x in a row) -Rest 2 minutes after each round and repeat 3x total
Incline Treadmill Circuit
A
-8min Weighted Incline Treadmill Walk -20 Goblet Squats, 20 Push Ups, 20 Straight Leg Sit Ups -6min Weighted Incline Treadmill Walk -15 Goblet Squats, 15 Push Ups, 15 Straight Leg Sit Ups -4min Weighted Incline Treadmill Walk --10 Goblet Squats, 10 Push Ups, 10 Straight Leg Sit Ups -2min Weighted Incline Treadmill Walk -5 Goblet Squats, 5 Push Ups, 5 Straight Leg Sit Ups
