TS Performance
1 sessions per week
Must use App app to view and log training
Program Training
Warm Up Day 4 Pt.4
A
Foam roll x10mins 1. Quadruped Hip CAR's x5ea 2. Lateral Lunge to Curtsy Lunge x5ea 3. Knee Hug to Single Leg RDL x6ea 4. Single Arm TRX Row w/Rotation x5ea MOVEMENT 1. Step Back Lunge to Step Up w/Knee Drive x5ea 2. Lateral Crossover Step Up x6ea 3. Step Back Lunge w/DB Overhead x8ea Hang Clean 3x4
B1
Step Back Lunge
3 x 2
B2
Hurdle Jumps
3 x 5
B3
Trap Bar CMJ
3 x 4
B4
1-Arm DB Row
3 x 6
C1
TRX Hamstring Curls
3 x 4
C2
Standing Landmine Press
3 x 3
C3
Side Plank with Hip Abduction
3 x 6 @ 3
D1
TRX Standing Rollout
2 x 9
D2
Band Pull-Apart
2 x 10
E
1 min on 1 min off
6 x 60
A1
Trap Bar Deadlift
4 x 3
A2
Single Leg Box Jump
4 x 3
A3
Split Stance SA Cable Row
3 x 6
B1
SA Landmine Push Press
B2
SA KB Swing
C1
Incline Y
3 x 8
C2
DB Rear Foot Elevated Split Squat
2 x 4
C3
Rolling Side Plank
2 x 6
A1
Trap Bar Deadlift
4 x 2
A2
Depth Jump to Broad Jump
4 x 3
A3
Side Lying External Rotation
3 x 8
B1
Barbell Bench Press
4 x 2
B2
MB Lateral Rot, Chest Pass
4 x 3
B3
Single Leg Skater Squat
3 x 6
C1
Landmine Rainbow
C2
Stability Ball Hamstring Curl
2 x 8
Work Capacity
A
6 mins to complete as many rounds as possible A.1 Front squats x6 (70-75%) 2. KB SA Row x8 3. 1/2 Kneeling Cable Lift x10ea B.1 Pull Ups x4 2. DB Lateral Squat x6ea 3. MB Leg Lift x8 C.1 Landmine Single Leg RDL x6ea 2. DB Bench Press x8 3. 1/2 Kneeling Chop x10ea D. Copenhagen Plank 2x3ea (4-1-1) Inverted Row 2xAMRAP
