While you can't feel the atmosphere inside our gym walls, interact with our awesome clients or get motivation from our coaches, you can at least train like our athletes.
At Knight Performance Factory our Adult Performance program is full of all types of people. From the age of 17 to 67, we have clients working hard and smart on a through out the day, 6 days a week!
Now you can follow the same programming as them!
Daily you will hit a workout that may be in the form of traditional strength work with no clock involved. Or it could be a interval weight training session where you use a kettlebell then 30 seconds later you are knocking out meters on a rower!
One day could solely focused on conditioning with multiple machine options. The next day you could be performing a bear crawl and dragging a sled with a weight you never imagined you could do.
The possibility to safely bring you intelligent training is now available to you every day.
Since we know you won't have access to all of our toys and our great coaching, we are practically giving away 26 days of training a month for $17. That's $.67 per workout!
So let's go!
A
Dynamic Warm Up #2
B1
Hang Clean
5 x 5
B2
Box Jump
5 x 10
B3
Push-Up
5 x 15
C1
Back Squat
5 x 5
C2
KB Alternating Row
5 x 10
C3
Jump Lunges
5 x 15
D1
Med Ball Slam
5 x 5
D2
Plank Pike + Toe Touch
5 x 10
D3
concept 2 rower
5 x 250 @ 200
A
Bike
10 x 0:30 @ 0:30
B
SkiErg
10 x 0:30
C1
DB Thruster
2 x 0:30
C2
Burpee Box Jump
2 x 0:30
C3
Skater Plyos
2 x 0:30
C4
Inchworm
2 x 0:30
C5
DB Snatch
2 x 0:30
A1
Release: Chest
1 x 1:00
A2
Release: Trap
1 x 1:00
A3
Release: Lats
1 x 1:00
A4
Release: Piriformis
1 x 1:00
A5
Release: Soleus
1 x 1:00
PNF
B
Rotary Movement Prep
Rolling 90/90 x 1 minute Active Straight Leg Raise x :30 each side Cat to Camel x :30 Frog T-Spine Rotations x :30 each side Prone Scorpions x 1 minute Stationary Lateral Lunge + Rotation x :30 Y Lunge + Hamstring x :30 each side
C
Sports Performance Locomotion
1 x 10
D1
Landmine Reverse Lunge + Press
4 x 8
D2
Single arm Med Ball Slams
4 x 5
D3
Single Arm Farmer Walk
4 x 35
E1
Single Arm Bench Press
1 x 5
E2
DB Single Arm Snatch
1 x 5
E3
Goblet Squat
1 x 10
F
Rest
1 x 3:00
G1
Pull-Up
1 x 5
G2
Push-Up
1 x 10
G3
KB Swings
1 x 15
H1
Half Kneeling Windmills
3 x 5
H2
Supine Leg Extensions
3 x 20
A1
Run
1 x 80
A2
Forward Sled Drag
1 x 70
A3
Lateral Shuffle
1 x 80
A4
Lateral Sled Walk
1 x 70
A5
Power Skip
1 x 70
B1
Jump Rope: 2 ft
1 x 100
B2
Front Rack Carry
1 x 50
B3
Bear Crawl
1 x 50
B4
Plate Overhead Carry
1 x 50
C1
Deficit Reverse Lunges
1 x 20
C2
Hanging Knee Raise
1 x 10
C3
MB Slams
1 x 10
A1
Rack Pull
4 x 8
A2
KB Push Ups
4 x 10
A3
Front Plate Raise
4 x 10
B1
Dual KB Swings
3 x 10
B2
1/2 Kneeling Curl and Press
3 x 8
B3
Split Stance Banded Upward Chop
3 x 10
C1
Single Arm TRX Row
2 x 10
C2
TRX Hamstring Curls
2 x 15
C3
Banded Crossbody Core Climbers
2 x 15
D
Jump Squat / Jump Lunge Combo
1 x 30
Steph is a Certified Strength & Conditioning Specialist with the National Strength & Conditioning Association. She assist PJ Gray with the programming on this team for Knight Performance Factory. On those hard days where you want to blame a coach, remember is all can't go to PJ. Steph just might be equally as guilty!
100s have followed this program with us in-house and seen tremendous results. Now, it's your turn.
Start My 7-Day Free TrialCollege Football Enthusiast
Verified Athlete"KPF is BY FAR my favorite gym. I always get in the full body workout I'm looking for. They make sure to alternate cardio-heavy and strength-heavy days, so there's a variety of challenges. They have new workouts each day, so I don't have to plan my own. "
Boss Mom & Pulse of the Party
Verified Athlete"No two workouts are the same & there is a program for everyone. You will literally see all kinds of people happily working out here - intense cardio, Olympic lifting, exercise therapy, off season training for pro athletes, a student athlete or just someone who wants to maintain strength at any age."
Finder of Fine Dining
Verified Athlete"Great place to workout! The staff is very knowledgable and passionate about what they do. The workouts are always changing so you never do the same thing over and over again. #1 in the Upstate for Fitness!"
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