Perform Strength & Conditioning
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Movement Prep
1 Round - 5 minutes total Cat Camel - 10 1/2 Kneeling Groin Mobility - 10/side Lateral Lunge with Overhead Reach - 10/side Banded Lateral Squat Transitions - 8/side
B
Back Squat
4 x 8
C1
Bulgarian Split Squat
3 x 6
C2
SB Hamstring Curl - Single Leg
3 x 12
D1
Athletic Stance Band Pallof Press
3 x 12
D2
Copenhagen Plank - Mid Range ISO
3 x 20
Prep
A
General Movement Prep
1 Round - 5 minutes total Knee to Wall Mobility - 10/side Groiner - 6/side Hip CARs - 5/side Glute Bridge - 15 Bentover Shoulder Series - 10 each movement
B1
One-Arm DB Bench Press
3 x 8
B2
TRX Row - Neutral Grip
3 x 10
C1
Strict Chin Up
3 x 8
C2
Half Kneeling 1-arm DB Pressout
3 x 8
D1
Forward Bear Crawl
3 x 50
D2
Inchworms
6, 8, 8 @ 3
Prep
A
General Movement Prep
1 Round - 5 minutes total Downward-facing dog to upward-facing dog - 8 Squat to stand - 8 Lateral Lunge with Overhead Reach - 6/side Glute Bridge - 15
B1
DB 3 Way Lunge
3 x 4
B2
DB Renegade Rows
3 x 8
C1
DB Split Stance RDL
3 x 6
C2
Standing Band Pull Apart
4 x 20
D1
Loaded Suitcase Carry
3 x 30
D2
Yoga Pushup
3 x 10
Conditioning
E
HIIT Intervals
OPTIONAL DEPENDING HOW YOU'RE FEELING: Choose your favorite cardio (like bike, run, row) 2 min warmup, then 5 x 1 min hard / 1 min very, very easy For the "hard" portion of the intervals, these should be done at a speed that's 9/ 10 difficulty at the end of the first interval (they'll get harder from there!) You should be able to complete all intervals at the same speed. Record your speed/pace to reference in the future
