9-5 Athlete

Mike Filipowski - Performance Training

Functional Fitness, Functional Training

Coach

Mike Filipowski

So many of us grow up playing sports, yet when we're done we find ourselves losing our ability to twist, bend, and jump like athletes. This program was designed to help you get those qualities back and feel your best while moving like an athlete again. I've said before "if I knew then what I know now, I would have been a much better athlete." My goal is to take that knowledge I've gained and share it with you to help you move and feel better again.

Too many people say "oh I just can't jump anymore cause of my age" or "my training looks a lot different now since I stopped playing sports" to which my answer is and always will be "bullshit"!

If you feel like it's time to start training like an athlete again and feeling better about how you move, you've come to the right place.

Delivered to you monthly, this program is designed to help you achieve that feeling once again and become the athlete you once were.

$29 / mo

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Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Strength, mobility, and multi-planar movement to help you move like an athlete again.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

The best app to track workouts and see your progress right before your eyes.

Equipment

Required

Barbells // Dumbells // Bands

Recommended

Machines // Medicine Balls

Sample Week

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

Monday

Week 1 Day 1

Band Walks

2 x 10

Band Face Pull

2 x 10

Bulgarian Split Squat

2 x 8

Goblet Squat

4 x 8

Dumbbell SL RDL

4 x 8

DB Shoulder Press

4 x 8

Single Leg Wall Sit

3 x 0:20

1-Arm DB Row

3 x 8

DB 2-Way Raise

3 x 10

Med Ball Sit Up

3 x 10

Side Plank Rotation

3 x 10

Tuesday

Week 1 Day 2

Band Walks

2 x 10

Band Face Pull

2 x 10

Bulgarian Split squat

2 x 8

Split Squat

4 x 6

Paloff Press with Rotation

4 x 8

Alternating DB Bench Press

4 x 8

Prone I's, Y's, T's

4 x 8

Goblet Lateral Lunge

3 x 6

Chin-Up

3 x 6

Wednesday

Week 1 Day 3

Cardio

1 x 15:00

Thursday

Week 1 Day 4

Band Walks

2 x 10

Band Face Pull

2 x 10

Bulgarian Split squat

2 x 8

Machine Hack Squat

4 x 8

Prone Machine Hamstring Curl

4 x 10

Half-Kneeling DB Shoulder Press

4 x 8

Barbell Row

4 x 8

Single Leg Squat off Box

3 x 5

Front Plank on Elbows

3 x 0:45

Friday

Week 1 Day 5

Band Walks

2 x 10

Band Face Pull

2 x 10

Bulgarian Split squat

2 x 8

DB Bulgarian Split Squat

4 x 6

KB Halo

4 x 6

Alternating DB Incline Bench

4 x 6

Band Pull-Apart

4 x 12

Pull-Up

3 x 5

Cable Abduction

3 x 10

Leg Lowering

3 x 12

Alternating V Ups

3 x 8

Coach

More from Mike Filipowski - Performance Training

Mike Filipowski

Having coached for 5 years now and training hundreds of athletes along the way, I am ready to help you feel and move like an athlete again. Combining best training practices with scalable athletic movements, this program will help you move, feel, and perform like an athlete once again.