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
Ankle Dorsiflexion PAILs/RAILs
1 x 6
B2
Hip ER PAILs/RAILs
1 x 12
B3
Hip IR PAILs/RAILs
1 x 6
B4
Prayer Stretch
1 x 10
C1
Plank
1 x 1:00
C2
KB BU Armbar w/ Rotation
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
3 x 8
F2
Broad Jump
3 x 3
G1
Acceleration Wall Drill: Load & Lift
1 x 8
G2
Sled Push March
3 x 10
G3
Sprint
6 x 5
H1
NCM Keiser Power Squat
5 x 5 @ 67.5 %
H2
Standing NCM MB Chest Pass
4 x 5 @ 6 lb
H3
Bretzel
3 x 0:40
I1
DB Bench Press
4 x 10 @ 70 %
I2
Lat Pulldown
4 x 10 @ 70 %
I3
Reach, Roll & Lift
3 x 6
J1
Half-Kneeling KB Press
3 x 12
J2
Inverted Row
3 x 12
J3
Kneeling TRX Rollout
3 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
3-Way Ankle Mobility
1 x 30
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 0:40
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
3 x 16
F2
Lateral Bounds to Stabilize
3 x 6
G1
Lateral Sled March
2 x 10
G2
Lateral Push to Base
2 x 10
G3
LATERAL SHUFFLE TO CUT AND ACCELERATE
6 x 7
H1
Block Power Clean (JBK)
5 x 5 @ 67.5 %
H2
Medball Squat To Vertical Throw
4 x 5 @ 6 lb
H3
90/90 Hip Switches
3 x 12
I1
Front Squat
4 x 10 @ 70 %
I2
RDL
4 x 10 @ 70 %
I3
1/2 Kneeling Banded Hip Flexor
3 x 20
J1
Lateral Lunge in Place
2 x 24
J2
Single Leg Hip Thrust
2 x 24
J3
Slider Leg Curl
2 x 12
J4
V Ups
2 x 12
K
Versa Climber
5 x 0:30
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
Ankle Dorsiflexion PAILs/RAILs
1 x 6
B2
Hip ER PAILs/RAILs
1 x 6
B3
Hip IR PAILs/RAILs
1 x 6
B4
Prayer Stretch
1 x 10
C1
Standing Hip CARs L1
1 x 6
C2
Plank
1 x 1:00
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 1.5
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 1:00
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
3 x 8
F2
Pogo Jump
3 x 10
G1
Top Speed Wall Drill (3 Position)
1 x 8
G2
Butt Kicks
4 x 10
G3
Step Over Run (Knee)
4 x 10
G4
Woodway Curve Sprinting
6 x 0:06
H1
KB Snatch
5 x 10 @ 67.5 %
H2
Med Ball Slam
4 x 5 @ 6 lb
H3
Bretzel
3 x 0:40
I1
Chest-Supported DB Row
4 x 10 @ 70 %
I2
Incline DB Bench Press
4 x 10 @ 70 %
I3
Prayer Stretch
3 x 6
J1
1/2 Kneeling Alternating Lat Pulldown
3 x 24
J2
Push-Up
3 x 12
J3
Body Saw
3 x 10
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
Ankle Dorsiflexion PAILs/RAILs
1 x 6
B2
Hip ER PAILs/RAILs
1 x 6
B3
Hip IR PAILs/RAILs
1 x 6
B4
Hip Adduction PAILs/RAILs
1 x 6
C1
Copenhagen Plank
1 x 0:30
C2
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
3 x 16
F2
Lateral Bound w Rotation to Stabilize
3 x 6
G1
Crossover Sled March
2 x 10
G2
Load to Crossover to Base
2 x 10
G3
Sprint to Crossover to Sprint
6 x 10
H1
NCM Keiser Power Squat
5 x 5 @ 67.5 %
H2
NCM MB Granny Throw
4 x 5 @ 6 lb
H3
90/90 Hip Switches
3 x 12
I1
Barbell Deadlift
4 x 10 @ 70 %
I2
Double KB Front Squat
4 x 10 @ 70 %
I3
1/2 Kneeling Banded Hip Flexor
3 x 20
J1
Single Leg Hip Thrust
2 x 24
J2
Drop Lunge
2 x 24
J3
Slider Leg Curl
2 x 12
J4
V Ups
2 x 12
K
Rowing
4 x 1:00
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 1.5
F1
Low-Incline DB Bench Press
5 x 15
F2
Lat Pull Downs
5 x 15
G1
DB Pec Fly
2 x 20
G2
DB Bicep Curls
2 x 30
G3
DB Tricep Extension
2 x 30
G4
DB Lateral Raise
2 x 30
H
Kinstretch (30m Total Body)
1 x 30:00