APdaily

Knight Performance Factory

Coach

Stephanie DeVita

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!

$25 / mo

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This is for YOU

Our program is built to serve people of many abilities. Start slow. Start will 2 days a week. Build up into 3 or 4. You CAN do this!

Find more training partners!

While you can't interact with our awesome clients or get motivation from our coaches, you can still make new training partners. Using the team feed you can see people that are hitting the workouts hard like you and chat it up with them! A great community to stay motivated.

Break away from the norm.

Train safely with movements and exercise that are arrange is ways that will help you find you best. Giving you the confidence to do things you never imagined you could do. For some of you, get back to the "good ole days"!

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates/Bumbers // Set of DBs // KBs // Bench // Medicine Ball // Air Bike

Recommended

Plyo Box // Suspension Trainer (i.e.-TRX) // Stability Ball // Landmine Set up // Rower // Ski Erg

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2020-2-3

Dynamic Warm Up #2

Hang Clean

5 x 5

Box Jump

5 x 10

Push-Up

5 x 15

Back Squat

5 x 5

KB Alternating Row

5 x 10

Jump Lunges

5 x 15

Med Ball Slam

5 x 5

Plank Pike + Toe Touch

5 x 10

concept 2 rower

5 x 250 @ 200

Tuesday

2020-2-4

Bike

10 x 0:30 @ 0:30

SkiErg

10 x 0:30

DB Thruster

2 x 0:30

Burpee Box Jump

2 x 0:30

Skater Plyos

2 x 0:30

Inchworm

2 x 0:30

DB Snatch

2 x 0:30

Wednesday

2.5.20

Release: Chest

1 x 1:00

Release: Trap

1 x 1:00

Release: Lats

1 x 1:00

Release: Piriformis

1 x 1:00

Release: Soleus

1 x 1:00

PNF

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

Sports Performance Locomotion

1 x 10

Landmine Reverse Lunge + Press

4 x 8

Single arm Med Ball Slams

4 x 5

Single Arm Farmer Walk

4 x 35

Single Arm Bench Press

1 x 5

DB Single Arm Snatch

1 x 5

Goblet Squat

1 x 10

Rest

1 x 3:00

Pull-Up

1 x 5

Push-Up

1 x 10

KB Swings

1 x 15

Half Kneeling Windmills

3 x 5

Supine Leg Extensions

3 x 20

Thursday

2020-2-6

Run

1 x 80

Forward Sled Drag

1 x 70

Lateral Shuffle

1 x 80

Lateral Sled Walk

1 x 70

Power Skip

1 x 70

Jump Rope: 2 ft

1 x 100

Front Rack Carry

1 x 50

Bear Crawl

1 x 50

Plate Overhead Carry

1 x 50

Deficit Reverse Lunges

1 x 20

Hanging Knee Raise

1 x 10

MB Slams

1 x 10

Friday

2020-2-7

Rack Pull

4 x 8

KB Push Ups

4 x 10

Front Plate Raise

4 x 10

Dual KB Swings

3 x 10

1/2 Kneeling Curl and Press

3 x 8

Split Stance Banded Upward Chop

3 x 10

Single Arm TRX Row

2 x 10

TRX Hamstring Curls

2 x 15

Banded Crossbody Core Climbers

2 x 15

Jump Squat / Jump Lunge Combo

1 x 30

Saturday

2020-2-8

Coach

More from Knight Performance Factory

Stephanie DeVita

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!

Become Factory built

100s have followed this program with us in-house and seen tremendous results. Now, it's your turn.

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FAQs

How many days a week should I train?

It depends. If you are just beginning in your training 2 days of this program is a good place to start. Most of our seasoned clients train 3-4 days a week. Some times they hit 5 if they are feeling frisky. Just be smart and play off how your body feels.

Do I have to do a workout on the day it's posted?

No. Because this is programmed for our clients in-house, its set up so that their training varies daily to help them not over do it. You can cherry pick workouts that you want and like, to make it your own, or follow as is.

What if I don't have some of the equipment to perform a workout?

Because we are sharing our in-house program that is built with our space and equipment in mind, you may find that you don't have access to the same space or equipment. So, you may have to forgo some of those sessions, skip certain parts or use another piece of equipment for a variation.

The Proof

Jordan

College 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. "

Stephanie Southerland

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."

Tony Aponte

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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When you join a team you’re getting more than programming, you’re joining an online community.

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