Perform Strength & Conditioning
4 workouts per week of functional strength + conditioning.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 8
B1
Romanian Deadlift
3 x 8
B2
Band Face Pull
3 x 20
C1
Bulgarian Split Squat
3 x 8
C2
Single Leg DB Calf Raise
3 x 10
Circuit
D
A. KB Swings - 21, 15, 9 B. 1-arm DB Snatch - 9/side, 8/side, 7/side C. Goblet Lateral Lunge - 9/side, 8/side, 7/side D. Hollow Rocks - 21, 15, 9
A
Bench Press
4 x 8
B1
Strict Chin Up
3 x 8
B2
1-Arm Push-up off Pins
3 x 8
C1
1-Arm DB Row
3 x 8
C2
Half Kneeling 1-arm DB Pressout
3 x 8
Conditioning
D
1km Row
Perform 1000m Row at ~ 4:30 pace (2:15/500 m split), rest 2 minutes, repeat 3 times.
A
Front Squat
4 x 8
B1
Rack Pull
3 x 8
B2
Seated SL Calf Raise with Plate
3 x 15
C1
Single Leg DB Stepdown
3 x 8
C2
Single Leg Elevated Glute Bridge
3 x 12
Circuit
D
Spin Bike - AEROBIC CONDITIONING **this should NOT be a max effort sprint, but still should get sweaty. 1 minute Standing (add tension to bike) 1 minute Sitting (reduce tension on bike) Repeat 8-10 rounds (16-20 minutes total) Goal: Maintain ~70% of heart rate max throughout (Calculation: (220 - age) x 0.7)
A
Strict Press
4 x 8
B1
Supinated Grip Barbell Row
3 x 8
B2
Band Pushups
3 x 8
C1
Alternating DB Hammer Curl
3 x 8
C2
TRX Fallout + Extensions
3 x 10
Circuit
D
A. Bilateral DB Snatch - 3, 4, 5, 6 B. Yoga Pushups - 6, 8, 10, 12 C. TRX Row - 9, 12, 15, 18 D. Athletic Power Skip - 12, 16, 20, 24/side
