Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
APU15 - P1/D1&D4 Prep
Release - LAX Ball/Foam Roll lower body (Feet, Calves, Hamstrings, Glutes) - The video below will walk you through it - 3-5 minutes Restore - 1 Round 3 Way 90/90 x 5/each direction Pigeon to Step Through x 5/side Hip Flexor + Lateral Groiner x5/side Hip Flexor + Hamstring x5/side Coordinate A1) 3 Ball Juggle Progression x 20" A2) SL Balance w/ Scan x20" Activate & Pattern - 2 Rounds A1) Side Plank Hip Abduction x 8/side (you can do this from your knee if this version is too hard) A2) Top Foot Elevated Side Plank x 15"/Side A3) 1/2 Kneeling Wall Push Hip Flexor ISO x 10/side (2" hold at the top) A4) Box Drop Landing x 5
B1
MPR Wall Leaning Knee Up
2 x 5
B2
MPR 1/2 Kneeling 10m Sprint
2 x 10
C
MPR Lunge ISO
2 x 0:30
D
MPR Lateral Lunge ISO Hold
2 x 0:30
E
MPR Trap Bar Squat
3 x 8
F1
MPR SL Glute Bridge
2 x 12
F2
MPR Wall Push Deadbug
2 x 8
Prep
A
APU15 - P1/D2&D5 Prep
Release - LAX Ball Upper Limb Release - Video tutorial is linked below Restore - 1 Round Cat Camel x 10 3 Way Prone Press Up x 4/each position Side Lying Windmill x5/side Lateral Line Flow x 10/side Lateral Lunge w/ Rotation x 5/side Coordinate - 2 Rounds Dribble w/ Off Hand Throw and Catch x 30"/side (just work on one side dribbles if this one is too hard) Dowel Juggle x 30" (can also use your hockey stick for this, start with using the blade and as you get better flip it over and use the shaft) - Count how many times you can keep it in the air and keep track, you will be surprised how good you get at this Activate & Pattern - 2 Rounds A1) Banded Deadbug x 5/side A2) Prone Swimmers x 10 A3) Spiderman Crawl x 20m (10m out and 10m back)
B1
MPR Push Up ISO Hold
2 x 0:20
B2
MPR Russian Twist Progression
2 x 12
C1
MPR TRX ISO Hold
2 x 0:30
C2
MPR Palloff Hold
2 x 0:20
D1
MPR DB Bench Press
3 x 10
D2
MPR Chin Up
3 x 8
D3
MPR Birddog
3 x 5
Circuit
A
Lax Ball bottom of feet, calves, glutes focus Mobility - 1 Round of each 90/90 PNF x 5+5 (5 reps w/ 5" Contractions) Ankle PNF x 5+5 Hip Mobility Flow - 3-5 minutes - No rules here, watch the video. Patterns A1) 1/2 Kneeling Tspine Rotations - 2x10/each way - Hips stay stable, chest rotates A2) Step up w/ Knee Drive - 2x8/s - Fully Extend Stance leg Hip (leg on the bench)
B
MPR Alternating Toe Lifts w/ Banded Abduction
2 x 20
C
Spring Ankle Position 1
2 x 0:30
D
Spring Ankle Position 2
2 x 0:30
E
Multi-direction Ankle Hops
1 x 2:30
Prep
A
APU15 - P1/D1&D4 Prep
Release - LAX Ball/Foam Roll lower body (Feet, Calves, Hamstrings, Glutes) - The video below will walk you through it - 3-5 minutes Restore - 1 Round 3 Way 90/90 x 5/each direction Pigeon to Step Through x 5/side Hip Flexor + Lateral Groiner x5/side Hip Flexor + Hamstring x5/side Coordinate - 2 Rounds 3 Ball Juggle Progression x 30" SL Balance w/ Scan x 30"/leg Activate & Pattern - 2 Rounds A1) Side Plank Hip Abduction x 8/side (you can do this from your knee if this version is too hard) A2) Top Foot Elevated Side Plank x 15"/Side A3) 1/2 Kneeling Wall Push Hip Flexor ISO x 10/side (2" hold at the top) A4) Box Drop Landing x 5
B1
MPR SL Lateral Ankle Hop
2 x 0:10
B2
** REST REMINDER **
2 x 0:30
B3
MPR Shuffle to Stick
2 x 3
C1
MPR Hip Flexor ISO Hold
2 x 0:20
C2
MPR Glute Bridge March
2 x 8
D
MPR Trap Bar Deadlift
3 x 8
E1
MPR Lateral Lunge w/ End Range ISO Hold
3 x 6
E2
MPR Plate Get Up w/ Leg Lift
3 x 5
Prep
A
APU15 - P1/D2&D5 Prep
Release - LAX Ball Upper Limb Release - Video tutorial is linked below Restore - 1 Round Cat Camel x 10 3 Way Prone Press Up x 4/each position Side Lying Windmill x5/side Lateral Line Flow x 10/side Lateral Lunge w/ Rotation x 5/side Coordinate - 2 Rounds Dribble w/ Off Hand Throw and Catch x 30"/side (just work on one side dribbles if this one is too hard) Dowel Juggle x 30" (can also use your hockey stick for this, start with using the blade and as you get better flip it over and use the shaft) - Count how many times you can keep it in the air and keep track, you will be surprised how good you get at this Activate & Pattern - 2 Rounds A1) Banded Deadbug x 5/side A2) Prone Swimmers x 10 A3) Spiderman Crawl x 20m (10m out and 10m back)
B1
MPR Push Up
2 x 6
B2
MPR Band Pull Apart
2 x 15
C1
MPR 1/2 Kneeling SA Landmine Press
3 x 8
C2
MPR SA DB Row
3 x 8
C3
MPR 1/2 Kneeling SA DB Suitcase Hold
3 x 20
D
MPR Prone TYW
2 x 15
E1
MPR Plank w/ Feet Slide Out
2 x 6
E2
MPR Side Plank
2 x 0:20
E3
MPR Superman (feet together)
2 x 10