Features
6 sessions per week
Must use App app to view and log training
Program Training
A1
Foot&Ankle Soft Tissue
1 x 1:00
A2
Trigger Point Glute
1 x 1:00
A3
Trigger Point Shoulder
1 x 1:00
B1
1/2 Kneeling Ankle Mobility
1 x 20
B2
90/90 Hip Switches
1 x 16
B3
Prayer Stretch
1 x 10
C1
Hip Airplane
1 x 12
C2
Plank
1 x 0:45
C3
KB BU Armbar
1 x 1:00
D1
Leg Cradle to Reverse Lunges w/ Reach
1 x 6
D2
World's Greatest Stretch
1 x 6
D3
Lateral Lunge
1 x 12
E1
Linear Pillar March
1 x 10
E2
Linear Pillar Skip
2 x 10
E3
Pop Float Skip
1 x 10
E4
Power Skip
1 x 20
E5
Power Skip - Distance
1 x 20
F1
NCM Linear Hops
2 x 10
F2
Broad Jump
2 x 4
G1
Acceleration Wall Drill: Load & Lift
2 x 8
G2
Sled Push March
2 x 10
G3
Sprint
4 x 5
H1
NCM Keiser Power Squat
5 x 5 @ 62.5 %
H2
Kneeling NCM MB Chest Pass
4 x 5 @ 6 lb
H3
Bretzel
3 x 0:40
I1
DB Bench Press
4 x 12 @ 60 %
I2
Lat Pulldown
4 x 12 @ 60 %
I3
Reach, Roll & Lift
3 x 6
J1
Bottom Up KB Press
2 x 12
J2
TRX Row
2 x 12
J3
Kneeling TRX Rollout
2 x 10
K1
DB Pec Fly
2 x 12
K2
DB Bicep Curls
2 x 12
K3
Skull Crushers
2 x 12
A1
Foot&Ankle Soft Tissue
1 x 1:00
A2
Trigger Point Glute
1 x 1:00
A3
Trigger Point Adductor
1 x 1:00
B1
1/2 Kneeling Ankle Mobility
1 x 20
B2
90/90 Hip Switches
1 x 16
B3
Split Stance Adductor
1 x 20
C1
Hip Airplane
1 x 12
C2
Copenhagen Plank
1 x 0:30
C3
SA BU KB Carry
1 x 40
D1
Leg Cradle to Reverse Lunges w/ Reach
1 x 6
D2
World's Greatest Stretch
1 x 6
D3
Lateral Lunge to Drop Lunge
1 x 10
E1
Lateral Pillar March
1 x 10
E2
Lateral Pillar Skip
1 x 20
E3
Lateral Pop Float Skip
1 x 20
F1
NCM Lateral & Medial Hops
2 x 16
F2
Lateral Bounds to Stabilize
2 x 6
G1
Lateral Sled March
2 x 10
G2
Lateral Push to Base
2 x 10
G3
LATERAL SHUFFLE TO CUT AND ACCELERATE
4 x 7
H1
Block Power Clean (JAK)
5 x 5 @ 62.5 %
H2
Medball Squat To Vertical Throw
4 x 5 @ 6 lb
H3
90/90 Hip Switches
3 x 12
I1
Front Squat
4 x 12 @ 60 %
I2
Good Morning
4 x 12 @ 60 %
I3
1/2 Kneeling Banded Hip Flexor
3 x 20
J1
Lateral Lunge in Place
2 x 24
J2
Single Leg Glute Bridge
2 x 24
J3
Physioball Leg Curl
2 x 12
J4
Alternating V Up
2 x 16
K
Versa Climber
4 x 0:45
A1
Foot&Ankle Soft Tissue
1 x 1:00
A2
Trigger Point Glute
1 x 1:00
A3
Trigger Point Adductor
1 x 1:00
A4
Trigger Point Shoulder
1 x 1:00
B1
3-Way Ankle Mobility
1 x 30
B2
90/90 Hip Switches
1 x 16
B3
Prayer Stretch
1 x 10
C1
Standing Hip CARs L1
1 x 6
C2
Plank
1 x 0:45
C3
KB BU Armbar
1 x 1:00
D1
Leg Cradle to Reverse Lunges w/ Reach
1 x 6
D2
World's Greatest Stretch
1 x 6
D3
Lateral Lunge
1 x 12
E
Run
1 x 1
F
Kinstretch (30m Total Body)
1 x 30:00
A1
Foot&Ankle Soft Tissue
1 x 1:00
A2
Trigger Point Glute
1 x 1:00
A3
Trigger Point Shoulder
1 x 1:00
B1
Standing Ankle Mobility
1 x 20
B2
90/90 Hip Switches
1 x 16
B3
Prayer Stretch
1 x 10
C1
Hip Airplane
1 x 12
C2
Plank
1 x 0:45
C3
1/2 Turkish Get Up
1 x 12
D1
Leg Cradle to Reverse Lunges w/ Reach
1 x 6
D2
World's Greatest Stretch
1 x 6
D3
Lateral Lunge
1 x 12
E1
Linear Pillar March
1 x 10
E2
Linear Pillar Skip
2 x 10
E3
Pop Float Skip
1 x 10
E4
Power Skip
2 x 20
F1
CM Linear Hops
2 x 10
F2
Pogo Jump
2 x 10
G1
Top Speed Wall Drill (3 Position)
2 x 8
G2
Butt Kicks
2 x 10
G3
Step Over Run (Knee)
2 x 10
G4
Woodway Curve Sprinting
5 x 0:08
H1
KB Snatch
5 x 10 @ 62.5 %
H2
Med Ball Slam
4 x 5 @ 6 lb
H3
Bretzel
3 x 0:40
I1
Bent Over DB Row
4 x 12 @ 60 %
I2
Incline DB Bench Press
4 x 12 @ 60 %
I3
Prayer Stretch
3 x 6
J1
1/2 Kneeling Alternating Lat Pulldown
2 x 24
J2
Push-Up
2 x 12
J3
Body Saw
2 x 8
K1
Cable Pec Fly
2 x 12
K2
Cable Bicep Curl
2 x 12
K3
Split Stance Overhead Tricep Extension
2 x 12
A1
Foot&Ankle Soft Tissue
1 x 1:00
A2
Trigger Point Glute
1 x 1:00
A3
Trigger Point Adductor
1 x 1:00
B1
1/2 Kneeling Ankle Mobility
1 x 20
B2
90/90 Hip Switches
1 x 16
B3
Split Stance Adductor
1 x 20
C1
Hip Airplane
1 x 12
C2
Copenhagen Plank
1 x 0:30
C3
SA BU KB Carry
1 x 40
D1
Leg Cradle to Reverse Lunges w/ Reach
1 x 6
D2
World's Greatest Stretch
1 x 6
D3
Lateral Lunge to Drop Lunge
1 x 10
E1
Crossover March
1 x 10
E2
Crossover Skip
1 x 20
E3
Crossover Pop Float Skip
1 x 20
F1
NCM Lateral & Medial Hops
2 x 16
F2
Lateral Bounds to Stabilize
2 x 6
G1
Crossover Sled March
2 x 10
G2
Load to Crossover to Base
2 x 10
G3
Sprint to Crossover to Sprint
4 x 10
H1
NCM Keiser Power Squat
5 x 5 @ 62.5 %
H2
NCM MB Granny Throw
4 x 5 @ 6 lb
H3
90/90 Hip Switches
3 x 12
I1
Barbell Deadlift
4 x 12 @ 60 %
I2
Double KB Front Squat
4 x 12 @ 60 %
I3
1/2 Kneeling Banded Hip Flexor
3 x 20
J1
Single Leg Glute Bridge
2 x 24
J2
Drop Lunge
2 x 24
J3
Physioball Leg Curl
2 x 12
J4
Alternating V Up
2 x 16
K
Rowing
4 x 0:45
A1
Foot&Ankle Soft Tissue
1 x 1:00
A2
Trigger Point Glute
1 x 1:00
A3
Trigger Point Adductor
1 x 1:00
A4
Trigger Point Shoulder
1 x 1:00
B1
3-Way Ankle Mobility
1 x 30
B2
90/90 Hip Switches
1 x 16
B3
Prayer Stretch
1 x 10
C1
Standing Hip CARs L1
1 x 6
C2
Plank
1 x 0:45
C3
KB BU Armbar
1 x 1:00
D1
Leg Cradle to Reverse Lunges w/ Reach
1 x 6
D2
World's Greatest Stretch
1 x 6
D3
Lateral Lunge
1 x 12
E
Run
1 x 1
F1
Low-Incline DB Bench Press
4 x 20
F2
Lat Pull Downs
4 x 20
G1
DB Pec Fly
2 x 30
G2
DB Bicep Curls
2 x 40
G3
DB Tricep Extension
2 x 40
G4
DB Lateral Raise
2 x 40
H
Kinstretch (30m Total Body)
1 x 30:00