Method Performance Co
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
RAMP warm up - Strength
Raise: 3- 5 min Full Body - Any CV Machine. Lower - Air Bike / Rower/ Bike-erg / Treadmill Upper- Air Bike / Ski-erg / Run Activate/Mobilise: 8 Reps Worlds Greatest Stretch 8 Reps 90 90s into hip push through 8 RepsFloor Angels 20 Seconds Cat Camels. Prepare: Using an ash pole or empty bar/ light weight mimic the movement patterns in the session you're about to do for 2 - 3 rounds 6 reps each move
B
Sled Push
3 x 20
C
Trap Bar Deadlift
3 x 6 @ 70 %
D1
Weighted Strict Pullup
3 x 10 @ 70 %
D2
Seated DB Press
3 x 10
D3
Bulgarian Split Squat
3 x 6
D4
Banded Side Step
3 x 5 @ 6
E1
Alternating DB Hammer Curl
3 x 12
E2
Split Stance Overhead Tricep Extension
3 x 12
F1
Paloff Press
3 x 12 @ 6
F2
Rear Plank
3 x 0:20
Conditioning
G
Cool Down
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause) Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
A1
Dead Bug
3 x 8
A2
Side Plank
1 x 0:30
A3
Back Extension
3 x 8
Prep
A
RAMP Warm up - Conditioning
Raise: Any CV Machine / Air Bike / Rower/ Bike-erg / Treadmill / Run Activate/Mobilise: 30 Second each leg Yielding Iso Split Squat 8 reps Inch Worm Walk-Out 30 second per leg Pigeon Stretch 8 reps per leg Single Leg RDL Prepare: A Skip B Skip Combo 2x20m each into: Run - 2x 20m Bounds/ Power Skips
B
Copenhagen Plank
C
Sled Push
1 x 30:00 @ 4
D
Stationary Bike
1 x 30:00 @ 4
Cool Down
E
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause) Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
F
Copenhagen Plank
3 x 15
Prep
A
RAMP warm up - Strength
Raise: 3- 5 min Full Body - Any CV Machine. Lower - Air Bike / Rower/ Bike-erg / Treadmill Upper- Air Bike / Ski-erg / Run Activate/Mobilise: 8 Reps Worlds Greatest Stretch 8 Reps 90 90s into hip push through 8 RepsFloor Angels 20 Seconds Cat Camels. Prepare: Using an ash pole or empty bar/ light weight mimic the movement patterns in the session you're about to do for 2 - 3 rounds 6 reps each move
B
Single Arm Row, Rotate and Press
3 x 6 @ 5
C1
Front Squat
3 x 6 @ 70 %
C2
Eccentric Focus Calf Lower
3 x 8
D1
Bench Press
3 x 10
D2
Chest-Supported DB Row
3 x 10
D3
Prone Machine Hamstring Curl
3 x 8
D4
Band Pull-Apart
3 x 8 @ 7
E1
Paloff Press with Rotation
3 x 10
E2
Single Arm Farmer Walk
3 x 20
Recovery
F
Cool Down
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause) Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
Prep
A
RAMP Warm up - Conditioning
Raise: Any CV Machine / Air Bike / Rower/ Bike-erg / Treadmill / Run Activate/Mobilise: 30 Second each leg Yielding Iso Split Squat 8 reps Inch Worm Walk-Out 30 second per leg Pigeon Stretch 8 reps per leg Single Leg RDL Prepare: A Skip B Skip Combo 2x20m each into: Run - 2x 20m Bounds/ Power Skips
B
Sled Push
1 x 30:00 @ 4
C
Stationary Bike
1 x 30:00 @ 4
Cool Down
D
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause) Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
Prep
A
RAMP Warm Up - Load Carry
Raise: 400m Run Activate/Mobilise: 30 Second each leg Yielding Iso Split Squat 8 reps Inch Worm Walk-Out 30 second per leg Pigeon Stretch 8 reps per leg Single Leg RDL 4 rounds IYT Prepare: 3-5 reps Negative Pull Ups A Skip B Skip Combo 2x20m each into: Run - 2x 20m Bounds/ Power Skips 2x 20m resisted sprints.
B
Load Carry
1 x 39.6828 @ 12874
Recovery
C
Post Load Carriage Routine
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause) Perform the circuit for 3-4 rounds 8 reps Banded Face Pulls 4x IYT (4 second hold at top of positions) 20 sec Psoas Stretch 8 reps Single leg RDL
A1
Dead Bug
3 x 8
A2
Side Plank
1 x 0:30
A3
Back Extension
3 x 8
A
Swimming
1 x 5
