Swain Performance
Mobility, Strength & Conditioning, PlyometricsThe entire purpose of this program is to transform how you move. I created this program to provide structured programing that is easy to follow for beginner to intermediate individuals who lack the programming they need.
In order to truly become a better mover, you need to challenge how you move and this program does that. It is a 4 week training block that emphasis the following: Mobility, Introduction to plyometrics, Strength training in all planes of motion and cardio days focusing on anerobic and aerobic capacities. It is important to have a well rounded training program and MOVE STRONG will improve all parts of your training.
5 sessions per week
Must use App app to view and log training
Program Training
A1
Pogos
2 x 30
A2
Squat Walk
2 x 30
A3
Plank Rollout
2 x 15
B1
90/90 Hip Flip - SP
3 x 8
B2
Hip Airplane - SP
3 x 8
B3
Pigeon Runner
3 x 8
C
Box Jump - SP
3 x 5
D1
Arrow Row
3 x 6
D2
Reverse Lunge - Rotation
3 x 6
E1
Front Squats
3 x 12
E2
Deficit Push Up
3 x 12
F
3:5 Breathing
1 x 3:00
A1
3D Lunge
2 x 9
A2
A March
2 x 30
A3
Deep SQ Mob
2 x 10
A4
Box Jump - SP
2 x 5
B
Mixed Method
5 x 5:00
C
3:5 Breathing
1 x 5:00
A1
Lateral Pogos
2 x 30
A2
Lunge Lateral Reach
2 x 10
A3
Copenhagen Plank
2 x 15
B1
T-Spine Ext - SP
3 x 8
B2
PVC Arm Circles
3 x 8
B3
Thread the Needle
3 x 8
C
Depth Drop
3 x 5
D1
1/2k Landmine Press - SP
3 x 6
D2
Assisted Cossack
3 x 6
E1
Hex Bar RDL
3 x 12
E2
Yoga Push-Up
3 x 12
F
3:5 Breathing
1 x 3:00
A1
3D Lunge
2 x 9
A2
Lateral March
2 x 30
A3
Deep SQ Mob
2 x 10
A4
Lateral Bounds
2 x 10
B
Aerobic Circuit 1
2 x 10:00
C
3:5 Breathing
1 x 5:00
A1
Pogo - Hip Switch
2 x 30
A2
Lunge with rotation
2 x 6
A3
Star Plank
2 x 8
B1
Deficit Calf Raise - SP
3 x 10
B2
Tib Raises
3 x 10
B3
Ankle Rocker - Lunge
3 x 6
C
Skater Hop - SP
3 x 6
D1
SL Glute Bridge
3 x 8
D2
SA Row
3 x 8
E1
FFE Reverse Lunge
3 x 8
E2
Push Up-Slider
3 x 8
F
3:5 Breathing
