MPR Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
App Overview - Start Here!
For Completion
B
P1/D1 - Overview
For Completion
Prep
C
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 Hip Flexor + Lateral Groiner x5/side Cat Camel x 10 Side Lying Windmill x5/side Lateral Lunge w/ Rotation x 5/side Coordinate - 2 Rounds 3 Ball Juggle Progression x 30" SL Balance w/ Scan x 30"/leg Activate & Pattern - 2 Rounds A1) Banded Deadbug x 5/side A2) Top Foot Elevated Side Plank x 15"/Side A3) Prone Swimmers x 10
D1
MPR Lateral Lunge ISO Hold
2 x 0:30
D2
MPR Push Up ISO Hold
2 x 0:30
D3
MPR Russian Twist Progression
2 x 12
E1
MPR 4 Way Lunge
3 x 3
E2
MPR Chin Up
3 x MAX
E3
MPR Palloff Hold
3 x 0:15
F1
MPR SL Glute Bridge
2 x 12
F2
MPR Birddog
2 x 5
A
P1/D2 - Overview
For Completion
Prep
B
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 Hip Flexor + Lateral Groiner x5/side Cat Camel x 10 Side Lying Windmill x5/side Lateral Lunge w/ Rotation x 5/side Coordinate - 2 Rounds 3 Ball Juggle Progression x 30" SL Balance w/ Scan x 30"/leg Activate & Pattern - 2 Rounds A1) Wall Push Deadbug x 10 (5 each leg) A2) Glute Bridge w/ MB Squeeze x10 A3) Supermans x10
C1
MPR 1/2 Kneeling Hip Flexor Lifts w/ Hold
2 x 10
C2
MPR TRX ISO Hold
2 x 0:20
C3
MPR Side Plank
2 x 20
D1
MPR RFESS Iso Hold
3 x 0:30
D2
MPR Push Up
3 x 10
D3
MPR Wall Leaning Calf Raise
3 x 15
E1
MPR Plank w/ Plate Slide
2 x 10
E2
MPR Band Pull Apart
2 x 10
A
Phase 1 - Day 3 - Overview
For Completion
Prep
B
YF - Day 3 Prep
Mobility - 1 Round - Seated 90/90 Switches x 5/each way - Hip Flexor + Hamstring Stretch x 8/leg - Groin Rocker w/ Reach x 8/side - Walking In Seam Lunge x 5/leg Activations - 2 Rounds A1) Lateral Band Walk x 10/side A2) Banded Psoas March x 10/side A3) Prone TYW x 5/of each
C1
MPR Supine Hip Extension Plank ISO
3 x 0:20
C2
MPR Goblet Squat
3 x 12
D1
MPR Low Hold Switch
3 x 12
D2
Linear Eccentric Tempo Step Down
3 x 8
D3
MPR ISO Towel Row
3 x 0:05 @ 3
E1
MPR Bear Plank Shoulder Taps
3 x 10
E2
MPR Lateral Bear Crawl
3 x 5
A
P1/D4 - Overview
For Completion
Circuit
B
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)
C
MPR Alternating Toe Lifts w/ Banded Abduction
2 x 20
D
Spring Ankle Position 1
2 x 0:30
E
Spring Ankle Position 2
2 x 0:30
F
Multi-direction Ankle Hops
1 x 2:30
G1
MPR Wall Leaning Knee Up
2 x 5
G2
MPR 1/2 Kneeling 10m Sprint
2 x 10
