Ben Suek Training & Performance, LLC
This a movement (mobility + athleticism) based program with 2 high intensity days and 2 low intensity days.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Warm-up
1 x 5:00
B1
3-point Plank
2 x 10
B2
Side Plank
2 x 20
B3
Hollow Hold
2 x 30
C1
ISO Split Squat
3 x 30
C2
Bodyweight Reverse lunge
3 x 6
C3
Split Squat Jumps
3 x 6
D1
Push-Up
3 x 6
D2
Prone I/Y/T
3 x 8
A
Warm-up
1 x 5:00
B
Pogo Hops
1 x 30
C
Forward / Backward Pogo Hops
1 x 20
D
Lateral Line Hop
1 x 40
E
Vector Hops
1 x 3
F
Vertical Jumps
1 x 5
G
1-2 Vertical Jump
1 x 3
H
Lateral Bounds
2 x 5
I
Lateral Bounds
2 x 5
J1
Starfish
3 x 5
J2
Supine Hamstring Pumps
3 x 10
J3
90/90 Rotate & Reach
3 x 5
J4
Roll-up Hamstring Stretch
3 x 5
J5
Thread the Needle
3 x 10
J6
Couch Stretch (Hip Flexors)
3 x 30
J7
Shoulder Twist & Reach
3 x 10
A
Warm-up
1 x 5:00
B1
Reverse Crunch
2 x 10
B2
Lateral Kneeling Plank + SLR
2 x 10
B3
Seated Oblique Twist
2 x 10
Circuit
C
Alternate between the 2 exercises for 6 minutes. Keep a consistent pace for the entire time. 1. Lateral Lunge x 5e 2. Bent Over Row x 8
Circuit
D
Alternate between the 2 exercises for 6 minutes. Keep a consistent pace for the entire time. 1. 1-Arm DB Press x 5e 2. RDL x 8
E1
DB Curls
4 x 20
E2
High Knees
4 x 20
A
Warm-up
1 x 5:00
B1
1-leg Balance
3 x 60
B2
Bear Position Birddog ISO
3 x 15
B3
Wall-Sit
3 x 30
C1
3-Way Child's Pose
1 x 15
C2
Downward Dog + Pigeon
1 x 5
C3
WORLD'S GREATEST STRETCH
1 x 5
