Perform Strength & Conditioning
4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Squat Warmup 1
5 mins total Lateral Lunge Overhead Reach - 1 x 6/side Sumo Squat to Stand - 1 x 8 Ankle Dorsiflexion - 1 x 12/side Glute Bridge - 1 x 20
B
Back Squat
5, 4, 3, 3, 3
C1
Romanian Deadlift
3 x 8
C2
Band Face Pull
3 x 20
D1
Bulgarian Split Squat
3 x 8
D2
Single Leg DB Calf Raise
3 x 10
Circuit
E
A. KB Swings - 21, 15, 9 B. 1-arm DB Snatch - 9/side, 8/side, 7/side c. Hollow Rocks - 21, 15, 9
Conditioning
A
Bench Warmup 1
5 mins total Thoracic Extension on Roller - 1 x 10 Quadruped Thoracic Rotation - 1 x 8/side ("balance glass of water on lock back", only upper back rotates) Child's Pose + 1-arm Trap Raise - 1 x 12/side Quadruped Serratus Press ISO 3 x 10sec max effort press (push away from ground as far as possible)
B
Bench Press
5, 4, 3, 3, 3
C1
Strict Chin Up
3 x 8
C2
1-Arm Push-up off Pins
3 x 8
D1
1-Arm DB Row
3 x 8
D2
Half Kneeling 1-arm DB Pressout
3 x 8
Conditioning
E
1km Row
Aerobic Energy System. NOT meant to be too challenging - should feel easy and light (~60% heart rate max). We don't care at this point how hard you can go. Trust the process. Perform 1000m Row at ~ 4:30 pace (2:15/500 m split), rest 2 minutes, repeat 3 times.
Conditioning
A
Deadlift Warmup 1
5 mins total Cat Camel - 1 x 10 Rocking Pigeon - 1 x 10/side Single Leg Glute Bridge - 1 x 12/side Band Pull Through - 2 x 10 (squeeze glutes hard at top)
B
Trap Bar Deadlift
5, 4, 3, 3, 3
C1
Front Squat
3 x 8
C2
Seated SL Calf Raise with Plate
3 x 15
D1
Single Leg DB Stepdown
3 x 8
D2
Single Leg Elevated Glute Bridge
3 x 12
Circuit
E
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 6-8 rounds (12-16 minutes total) Goal: Maintain ~70% of heart rate max throughout (Calculation: (220 - age) x 0.7)
Vertical Press Warmup 1
A
5 mins total Side Lying Thoracic Windmill - 1 x 10/side Bentover Active Shoulder ER - 1 x 6/side with 5 sec hold each rep 1-arm Upside Down KB Waiter Carry - 1 x 30 seconds/side Overhead BB Shrug - 1 x 15
B
Strict Press
5, 4, 3, 3, 3
C1
Supinated Grip Barbell Row
3 x 8
C2
Band Pushups
3 x 8
D1
Alternating DB Hammer Curl
3 x 8
D2
TRX Fallout + Extensions
3 x 10
Circuit
E
A. Yoga Pushups - 6, 8, 10, 12 B. TRX Row - 9, 12, 15, 18 C. Athletic Power Skip - 12, 16, 20, 24/side
