Intrepid Performance Training
1 sessions per week
Must use App app to view and log training
Program Training
A
Intrepid Warm Up Dynamic
1 x 1
B1
Cable Face Pull
2 x 10
B2
Reverse Draw The Sword
2 x 10
B3
Copenhagen Plank
2 x 0:30
C1
KB Drop Catch 1
2 x 20
C2
Repeat Box Jumps
2 x 10
D1
Alternating DB Press
3 x 18
D2
Bear Hold KB DRAG
3 x 16
E1
Dog Bird Row
3 x 8
E2
Split Stance Rotations
3 x 15
F1
Half-Kneeling DB Shoulder Press
3 x 10
F2
Bent Knee Calf Raise
10, MAX, MAX
A
Intrepid Warm Up Dynamic
1 x 1
B1
Cable Face Pull
2 x 10
B2
Reverse Draw The Sword
2 x 10
B3
Copenhagen Plank
2 x 0:30
C1
KB Drop Catch 1
2 x 20
C2
Repeat Box Jumps
2 x 10
D1
Alternating DB Press
3 x 18
D2
Bear Hold KB DRAG
3 x 16
E1
Dog Bird Row
3 x 8
E2
Split Stance Rotations
3 x 15
F1
Half-Kneeling DB Shoulder Press
3 x 10
F2
Bent Knee Calf Raise
10, MAX, MAX
A
Intrepid Warm Up Dynamic 2.0
1 x 1
B1
Bulgarian Split Squat - Quad focus
3 x 10
B2
Copenhagen Plank
3 x 0:40
C1
ONE & a Quarter Goblet Squat
1 x 10
C2
DB Reverse Lunge
1 x 10
C3
V-Ups
1 x 10
C4
Jump Squat
1 x 10
D
Chinese Plank
2 x 1:00
A
Stretch Routine - 15min
1 x 15:00
B
Stretch Routine - 15 min V2
1 x 15:00
A1
Glute Medius Release
1 x 1:30
A2
Active Quad Release
1 x 1:30
A3
Calf Release
1 x 1:30
A4
Glute/Piriformis Release
1 x 1:30
A5
Thoracic Extension on Foam Roller
1 x 1:30
B1
Glute Stretch on Box
1 x 1:30
B2
Couch Stretch (Hip Flexors)
1 x 1:30
B3
Spiderman Stretch
1 x 1:30
B4
Child Pose
1 x 1:30
B5
Crossover Stretch
1 x 90
A
Stretch Routine - 15min
1 x 15:00
B
Stretch Routine - 15 min V2
1 x 15:00
A1
Glute Medius Release
1 x 1:30
A2
Active Quad Release
1 x 1:30
A3
Calf Release
1 x 1:30
A4
Glute/Piriformis Release
1 x 1:30
A5
Thoracic Extension on Foam Roller
1 x 1:30
B1
Glute Stretch on Box
1 x 1:30
B2
Couch Stretch (Hip Flexors)
1 x 1:30
B3
Spiderman Stretch
1 x 1:30
B4
Child Pose
1 x 1:30
B5
Crossover Stretch
1 x 90
A
Intrepid Warm Up Dynamic
1 x 1
B1
Cable Face Pull
2 x 10
B2
Reverse Draw The Sword
2 x 10
B3
Copenhagen Plank
2 x 0:30
C1
KB Drop Catch 1
2 x 20
C2
Repeat Box Jumps
2 x 10
D1
Alternating DB Press
4 x 16
D2
Bear Hold KB DRAG
3 x 16
E1
split stance SA cable row with reach
3 x 12
E2
Cable Rotations
3 x 15
F1
Half-Kneeling DB Shoulder Press
3 x 10
F2
Bent Knee Calf Raise
10, MAX, MAX
A
Intrepid Warm Up Dynamic
1 x 1
B1
Cable Face Pull
2 x 10
B2
Reverse Draw The Sword
2 x 10
B3
Copenhagen Plank
2 x 0:30
C1
KB Drop Catch 1
2 x 20
C2
Repeat Box Jumps
2 x 10
D1
Alternating DB Press
4 x 16
D2
Bear Hold KB DRAG
3 x 16
E1
split stance SA cable row with reach
3 x 12
E2
Cable Rotations
3 x 15
F1
Half-Kneeling DB Shoulder Press
3 x 10
F2
Bent Knee Calf Raise
10, MAX, MAX
A
Intrepid Warm Up Dynamic 2.0
1 x 1
B1
Bulgarian Split Squat - Quad focus
3 x 10
B2
Copenhagen Plank
3 x 0:40
C1
ONE & a Quarter Goblet Squat
1 x 10
C2
DB Reverse Lunge
1 x 10
C3
V-Ups
1 x 10
C4
Jump Squat
1 x 10
D
Chinese Plank
2 x 1:00
A
Intrepid Warm Up Dynamic 2.0
1 x 1
B1
Cable Face Pull
2 x 10
B2
Reverse Draw The Sword
2 x 10
B3
Cable Rotations
2 x 20
C1
Bulgarian Jumps
2 x 5
C2
Pederson Step
2 x 8
D
Cable SL RDL
3 x 8
E
Front Squat
3 x 5
F
Pull-Up
4 x 10
G1
Step Up (Goblet)
4 x 10
G2
Ball Passover
4 x 12
G3
DB Push Press
4 x 8
A
Intrepid Warm Up Dynamic 2.0
1 x 1
B1
Cable Face Pull
2 x 10
B2
Reverse Draw The Sword
2 x 10
B3
Cable Rotations
2 x 20
C1
Bulgarian Jumps
2 x 5
C2
Pederson Step
2 x 8
D
Cable SL RDL
3 x 8
E
Front Squat
3 x 5
F
Pull-Up
4 x 10
G1
Step Up (Goblet)
4 x 10
G2
Ball Passover
4 x 12
G3
DB Push Press
4 x 8
