Elite Edge Performance
Features
5 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
5 mins any cv 2 rounds x5 Inchworm with push up x5 Air squat x6 Walking lunge with rotation x10 Banded shoulder rotations x10 Banded pull aparts overhand x10 Banded pull aparts underhand
B
Back Squat
C
Weighted Strict Pullup
D
Strict Press
E
Romanian Deadlift
F
DB Windmill
Accessory - Optional
G
1. Leg Extension 2x15 2. Lat raise variation 2x15 Can be completed as a superset to save time Rest 60s
Cooldown
H
1. Worlds greatest stretch x8 reps 2. Breath work - x8 breaths - 5s in, 1s hold the inhale, 5s out, 1s hold the exhale
Warm up
A
x10 Gorilla squats x10 Lunge with rotation x10 Heel Walks x10 Toe walks x10 Hip open/Close
Cardiac Output
B
30-60 Mins - Steady State - Ski erg - Rower - Assault Bike - Running - Stairclimber Stay below your Aerobic ceiling Example - 180 - 30 (age) = 150 150bpm = Aerobic ceiling Stay between 130-150bpm
Cooldown
C
1. Worlds greatest stretch x8 reps 2. Breath work - x8 breaths - 5s in, 1s hold the inhale, 5s out, 1s hold the exhale
Warm Up
A
5 mins any cv 2 rounds x5 Inchworm with push up x5 Air squat x6 Walking lunge with rotation x10 Banded shoulder rotations x10 Banded pull aparts overhand x10 Banded pull aparts underhand
B
Bench Press
C
Incline DB Row
D
Bulgarian Split Squat
E
Single Leg RDL
F
KB Plank press out
Accessory - Optional
G
Cable chest fly 2x15 Cable rope row 2x15 Can be completed as a superset to save time Rest 60s
Cooldown
H
1. Worlds greatest stretch x8 reps 2. Breath work - x8 breaths - 5s in, 1s hold the inhale, 5s out, 1s hold the exhale
Warm up
A
x10 Gorilla squats x10 Lunge with rotation x10 Heel Walks x10 Toe walks x10 Hip open/Close
Mixed Modality
B
Every 8 mins x4 = 32 mins 2 Mins Assault bike 2 Mins Row 2 Mins Ski erg 2 Mins Rest x4 rounds Stay below your Aerobic ceiling Example - 180 - 30 (age) = 150 150bpm = Aerobic ceiling Stay between 130-150bpm
Cooldown
C
1. Worlds greatest stretch x8 reps 2. Breath work - x8 breaths - 5s in, 1s hold the inhale, 5s out, 1s hold the exhale
Warm up
A
5 mins any cv 2 rounds x5 Inchworm with push up x5 Air squat x6 Walking lunge with rotation x10 Banded shoulder rotations x10 Banded pull aparts overhand x10 Banded pull aparts underhand
B
Hex Bar Deadlift
C
Sled Push
D
Dip
E
Chin-Up
F
Suitcase Carry
Accessory - Optional
G
Bicep curl variation 2x15 Tricep pushdown 2x15 Can be completed as a superset to save time Rest 60s
Cooldown
H
1. Worlds greatest stretch x8 reps 2. Breath work - x8 breaths - 5s in, 1s hold the inhale, 5s out, 1s hold the exhale
Rest Day
A
Rest Day
A
