BK Performance
Features
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training
A
Foam Roll Technique
1 x 5:00
B
Bike
1 x 10:00
C1
Chicken Walks
2 x 10
C2
Knee Hug
2 x 10
C3
Wall Marching
2 x 10
D1
Pause Split Squat
4 x 0:15
D2
Goblet Squats
4 x 5
D3
Deadbugs
3 x 10
E1
Single Leg Step Down
3 x 8
E2
1/2 Kneeling Hip Flexor
3 x 0:20
E3
Push-Up + Arm Circle
3 x 4
F
KB Front Rack Walks
4 x 40
A
Spectrum Squat Circuit
3 x 1
B
BK Hip Flow 1
1 x 10:00
A
Foam Roll Technique
1 x 5:00
B
Bike
C1
Inchworm
3 x 5
C2
1 Leg RDL
3 x 8
C3
Marching Bridges
3 x 0:20
D1
RDL
4 x 5
D2
Heel Elevated Goblet Squat
3 x 10
D3
High to Low Row
3 x 10
A1
Chicken Walks
3 x 10
A2
Knee Hug
3 x 10
A3
Air Squat
3 x 1
A
Foam Roll Technique
1 x 5:00
B1
Chicken Walks
2 x 10
B2
Knee Hug
2 x 10
B3
Lateral Marching
2 x 10
C1
Waiter Carry
4 x 40
C2
Split Squat - Hip IR
4 x 8
C3
Balance + Peripheral vision
3 x 0:20
D1
KB Floor Bridge Press
3 x 10
D2
Pause Squat
3 x 0:30
D3
Plank Taps
3 x 4
E
KB Lateral Sways
3 x 0:20
A
Gambetta Leg Circuit
3 x 1
B
Morning Yoga - Easy 15 min
1 x 15:00
A1
Chicken Walks
3 x 10
A2
Knee Hug
3 x 10
A3
Air Squat
3 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
ACL Rehab - Catie Szlachtowicz
ACL Rehab - Catie Szlachtowicz
ACL Rehab - Catie Szlachtowicz
