Athletic Performance System

Warm Up Day #1

Get ready, athletes! We're kicking off a dynamic training program that's going to push your limits and elevate your game. Every Monday for the next three weeks, we're diving into a total-body workout that evolves and intensifies with each passing week. Here are the game rules - not just for me, but for us: 1 - Precision in the Warm-Up: Attack the 10-minute AMRAP warm-up with precision in every move. For the first week, consider studying the workout videos beforehand to familiarize yourself with the exercises. It's not just about going through the motions; it's about executing with intent. Every second counts, and only 100% focus will deliver the performance gains we're after. By weeks two and three, you'll be in the zone, but always maintain that athlete's focus. 2 - Form is Everything: Nail your form and control your breathing in every exercise. Watch the instructional videos before hitting the gym to ensure you're maximizing each movement. Familiarity with the exercises streamlines your workout, so maybe a pre-gym video session is a strategic move. 3 - Timing is Your Ally: Stick to those rest times! Wear a watch that counts seconds, and as soon as you wrap up a set, start your timer. Your next set should kick off precisely when the clock dictates. 4 - Level Up or Stay Put: When it comes to weights, go heavier if you hit the prescribed reps. No negotiation. It's the only way to force your body to adapt and rise to the challenge. Lift the same, stay the same. It's as straightforward as a winning play. 5 - Gradual Intensity Increase: Weeks 2, 3, and 4 are about pushing boundaries. Start each exercise with the weight you conquered in the previous week's final set. Consistency breeds results, and this approach ensures your body not only acclimates but is constantly forced to get stronger. This isn't just about today's workout; it's about your journey to athletic excellence. Embrace the challenge, focus on every movement, and let's elevate that performance together! See you at the training ground! 💪🏀⚽🏋️‍♂️ Couch Stretch x 1 min Active Straight Leg Raise x 10 ea Frog Squats x 10 Box Jumps x 8 Complete as an AMRAP for 10 min.

Goblet Squat

8 x 5 @ MAX lb

Lateral Band Walk

8 x 10

DB Reverse Lunge

10, 8, 6 @ MAX lb

DB Shoulder Press

3 x 15 @ MAX lb

Romanian Deadlift

3 x 15 @ MAX lb

DB Lateral Raise

3 x 20 @ MAX lb

EZ Bar Curl

3 x 20 @ MAX lb

Bike 100 Calories Every 2 min do 10 crunches.

Warm Up #2.

Hey Athletes, get ready to conquer Tuesday's challenge! We're switching gears with a 12-minute EMOM and a total-body lift that kicks off with the mighty Bench Press. Strap in for an intense workout that's all about maximizing your efforts. Here's the playbook: 1 - Explosive EMOM: For 12 minutes, it's all about Every Minute On the Minute. Your mission - execute each exercise with explosive power. Whether it's stretching, mobility, dynamic movement, or ball slams, give it everything you've got, every single minute. 2 - Bench Press Ignition: The total-body lift begins with the Bench Press. This isn't just about pushing weight; it's about controlled strength. Perfect your form and channel your inner athlete. The first week, take a moment to review the exercise in the video so you can hit the ground running at the gym. 3 - Precision Matters: Form and precision are your keys to success. Watch the instructional videos before hitting the gym to ensure your movements are on point. It's not just about lifting; it's about how you lift. 4 - Timing Mastery: Keep an eye on the clock during your EMOM. Wear a watch that counts seconds, and make every transition seamless. The next minute starts when the clock says so, no exceptions. 5 - Bench Press Progression: Just like last time, if you nail the reps, go heavier on your next set. Challenge yourself; that's how champions are made. And on weeks 2, 3, and 4, kick off each exercise with the weight you conquered in the previous week's final set. This isn't just a workout; it's an opportunity to unleash your potential. Embrace the challenge, focus on explosive power, and let's crush Tuesday's session together! See you on the training ground! 💪🏋️‍♂️🔥 Prayer Stretch x 1 min Pushup To Downward Dog Transitions x 5 Scap Pull Ups x 10 Ball Slams x 8 Any time left over once you have completed the reps or time is transition/rest time.

Bench Press

8 x 5 @ MAX lb

Band Pull-Apart

8 x 10

One arm DB incline

10, 8, 6 @ MAX lb

Step-Ups

3 x 15 @ MAX lb

Lat Pulldown

3 x 15 @ MAX lb

Lying Leg Curl

3 x 15 @ MAX lb

Calf Raise

3 x 20 @ MAX lb

AMRAP10 As Many Rounds As Possible in 10 min Complete the following... - 10 Pull Ups - 20 Pushups - 30 Russian Twists ea

Hey Team, Wednesday is all about recovery, rejuvenation, and setting the stage for the rest of the week. Consider it your active recovery or a well-deserved planned rest day. 1 - Zone Out, Not In: Aim for 60-65% of your max heart rate. This isn't a day for pushing limits; it's about letting your body breathe and recover. Choose activities that keep you in the sweet spot, whether it's a light jog, a brisk walk, or some gentle yoga. 2 - Blood Flow Boost: Focus on getting that blood flowing. Think of it as a reset button for your muscles. Light, low-impact exercises will do wonders for your recovery. The goal is to feel refreshed, not fatigued. 3 - Listen to Your Body: Pay attention to how you feel. If something doesn't quite feel right, ease off. The aim here is not to break a sweat but to enhance your overall well-being. 4 - Active Recovery Toolkit: Consider activities like swimming, cycling, or a leisurely hike. Keep it low-key but enjoyable. Your body will thank you for the active recovery, and you'll be ready to tackle the rest of the week head-on. 5 - Hydrate and Reflect: Drink plenty of water and take a moment to reflect on your progress so far. Active recovery isn't just about your muscles; it's a mental breather too. Remember, Wednesday is the day to recharge, not exhaust. Enjoy the process, feel the flow, and let's hit the rest of the week with renewed energy! See you on the other side. 💪🏃‍♂️🌿

Warm Up Day #3

Hey Team, Thursday is here, and we're cranking up the intensity. Get ready for a heart-pounding session that kicks off with a 40/20 Tabata, followed by some serious Deadlift action and a total-body lift. 1 - Tabata Ignition: Start with a 40/20 Tabata blast. 40 seconds of all-out effort followed by 20 seconds of rest. It's a high-intensity interval training method designed to push your limits and ignite your metabolism. Brace yourself; this is where the real work begins. 2 - Deadlift Dominance: After the Tabata inferno, shift gears into Deadlifts. Focus on form, engage that posterior chain, and lift with power. Choose a weight that challenges you but allows for proper execution. This exercise is a game-changer for building strength and resilience. 3 - Total-Body Triumph: Following the Deadlift challenge, we're diving into a total-body lift. This isn't about isolating muscles; it's about a symphony of strength. Engage your core, control your movements, and let every rep count. It's the kind of workout that separates the contenders from the pretenders. 4 - Recovery Matters: With great intensity comes great responsibility. Ensure you're hydrating well between sets, and take a moment to catch your breath. This is a demanding session, and your body deserves the care. 5 - Challenge the Status Quo: If the weight feels manageable, go heavier on the next set. We're all about progression, and pushing your limits is how we get there. But remember, form always comes first. Thursday's workout is a journey into intensity and strength. Embrace the challenge, dig deep, and let's conquer this session together. See you on the gym floor, ready to crush it! 💪🏋️‍♂️🔥 Tabata 40/20 (40 seconds of constant movement, 20 seconds of transition/rest) Don't worry about counting reps. Just focus on quality movement for the duration of the interval. Pigeon Stretch (Switch Sides Each Round) Glute Bridge Leg Swings Broad Jumps x 4 Rounds

Deadlift

8 x 5 @ MAX lb

Banded TKE

8 x 10

Barbell Staggered Glute Bridge

10, 8, 6 @ MAX lb

Cable Crossover

3 x 15 @ MAX lb

DB Lateral Lunge

3 x 15 @ MAX lb

Rear Delt Flyes

3 x 20 @ MAX lb

Tricep Pushdown

3 x 20 @ MAX lb

Every 3 Minutes Complete The Following: (Time Remaining = Rest) - 200m Run - 20 KB Swings x 5 Rounds Score your slowest round.

Warm Up #4

Hey Team, Friday is all about finesse and quality movement. We're diving into 3 rounds of precision, starting with the powerful Push Press and flowing seamlessly into a total-body experience. 1 - Push Press Mastery: Begin with the Push Press. This compound movement demands strength, stability, and technique. Engage your core, drive through your heels, and explode upwards. The goal isn't just to lift; it's to master every nuance of the movement. 2 - Total-Body Symphony: Transition from the Push Press into a total-body sequence. This isn't a rush; it's a symphony of movement. Engage multiple muscle groups, maintain control, and savor every rep. Quality over quantity is the name of the game. 3 - Rounds for Refinement: We're not racing against the clock; we're refining our movements. Three rounds give us the space to focus on perfecting each repetition. Pay attention to form, breathe deliberately, and make every movement count. 4 - Mind-Muscle Connection: This workout is as much about your mind as it is about your muscles. Cultivate that mind-muscle connection. Feel each movement, understand its impact, and let the synergy of your body and mind elevate your workout. 5 - Recovery Awareness: Take strategic breaks between rounds. Hydrate, assess your form, and maintain awareness of your body's feedback. This is a workout for quality, not just quantity. Friday's session is a celebration of movement precision and total-body integration. Embrace the challenge, move with intention, and let's finish the week on a high note. See you in the gym, ready to move with finesse! 💪🏋️‍♂️🌟 Dead Hang x Max Time Reverse Bridge x 10 Bear Position Shoulder Taps x 30 MB Vertical Toss x 8

Push Press

8 x 5 @ MAX lb

Cuban Press

8 x 10 @ MAX lb

Single Arm Arnold Press

10, 8, 6 @ MAX lb

Hex Press

3 x 15 @ MAX lb

Chest-Supported DB Row

3 x 15 @ MAX lb

Leg Extension

3 x 15 @ MAX lb

Toe Raise

3 x 20

1 mile run for Time.

Hey Team, The weekend is here, and it's time for some well-earned R&R. Saturday and Sunday are your days to rest, recharge, and enjoy life outside the gym. 1 - Rest & Recover: Let your body recover and rejuvenate. Whether it's a leisurely walk, some stretching, or simply relaxing, prioritize rest. Your muscles will thank you, and you'll come back stronger next week. 2 - Mental Rejuvenation: Take a break from the mental grind. Let your mind unwind, indulge in activities you love, and spend quality time with friends and family. A rested mind is a focused mind. 3 - Prepare for the Week Ahead: Use this time to set the stage for the upcoming week. Plan your meals, visualize your workouts, and ensure you have everything in place. Preparation is the key to success. 4 - Enjoy the Weekend: Life is about balance, and the weekend is your chance to savor the other aspects of life. Treat yourself, enjoy good company, and make memories. A healthy lifestyle is about more than just workouts; it's about a fulfilling life. 5 - Reflect and Reset: Take a moment to reflect on your achievements from the past week. Celebrate your successes, learn from challenges, and reset your mindset for the week ahead. Every day is a new opportunity. Remember, taking care of yourself outside the gym is just as important as the hard work you put in during training. Enjoy the weekend, embrace the moments, and get ready to conquer the new challenges waiting for you next week. See you on Monday, recharged and ready for whatever comes our way! 🌞💆‍♂️🍃

Hey Team, The weekend is here, and it's time for some well-earned R&R. Saturday and Sunday are your days to rest, recharge, and enjoy life outside the gym. 1 - Rest & Recover: Let your body recover and rejuvenate. Whether it's a leisurely walk, some stretching, or simply relaxing, prioritize rest. Your muscles will thank you, and you'll come back stronger next week. 2 - Mental Rejuvenation: Take a break from the mental grind. Let your mind unwind, indulge in activities you love, and spend quality time with friends and family. A rested mind is a focused mind. 3 - Prepare for the Week Ahead: Use this time to set the stage for the upcoming week. Plan your meals, visualize your workouts, and ensure you have everything in place. Preparation is the key to success. 4 - Enjoy the Weekend: Life is about balance, and the weekend is your chance to savor the other aspects of life. Treat yourself, enjoy good company, and make memories. A healthy lifestyle is about more than just workouts; it's about a fulfilling life. 5 - Reflect and Reset: Take a moment to reflect on your achievements from the past week. Celebrate your successes, learn from challenges, and reset your mindset for the week ahead. Every day is a new opportunity. Remember, taking care of yourself outside the gym is just as important as the hard work you put in during training. Enjoy the weekend, embrace the moments, and get ready to conquer the new challenges waiting for you next week. See you on Monday, recharged and ready for whatever comes our way! 🌞💆‍♂️🍃