Want to ascend to the peak of athletic performance? Ascension is designed for athletes with barbell training experience who want to take their performance to the next level. This program utilizes advanced strength and conditioning methods to maximize athletic performance
A1
Dead Bug
1 x 10
A2
Captain Morgan Plank
1 x 10
A3
Bird Dog
1 x 10
B1
Back Squat
6 x 2 @ 80 %
B2
Box Jump
5 x 2
B3
KB Swing
5 x 4
B4
Single Leg Box Jump
5 x 2
C1
SL RDL
4 x 5
C2
Bent knee calf raise
3 x 15
D1
Push Press
D2
Med Ball Slam
D3
pull ups
D4
Kneeling KB Windmill
E
Conditioning Options
1 x 10:00
A1
Dead Bug
1 x 10
A2
Captain Morgan Plank
1 x 5
A3
Bird Dog
1 x 10
B1
Bulgarian Split Squat
5 x 5
B2
Split Squat Jump
4 x 3
B3
RDL
5 x 5
B4
Hip Flexor march
3 x 15
C1
Push Press
5 x 3
C2
Weighted Strict Pullup
C3
Single arm OH KB carry
4 x 0:15
C4
Tea Pot
4 x 5
D1
Side plank thread the needle
3 x 8
D2
KB krushers
3 x 8
E
Conditioning Options
A1
Dead Bug
1 x 10
A2
Captain Morgan Plank
1 x 5
A3
Bird Dog
1 x 10
B1
Deadlift
6 x 2
B2
Broad Jump
4 x 3
B3
Reverse Hypers
4 x 4
B4
Muscle Cleans
4 x 4
C1
Hang Clean High Pull
6 x 3
C2
Kneeling KB Windmill
4 x 5
C3
Bent Over Barbell Row
4 x 4
D1
Zottman Curl
4 x 8
D2
Dead Bug with Arm Circles
4 x 5
E
Conditioning Options
1 x 30:00
Dr. Gage Swartz earned his bachelor's in Exercise Physiology and Doctorate of Physical Therapy from West Virginia University while having an athletic career in wrestling. Gage has also received his Certification in Orthopedic Manual Therapy, is a Certified Strength and Conditioning Specialist, has obtained his USA Weightlifting credentials, and is certified in Functional Movement Screens.
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