BK Performance
General FitnessFeatures
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training
A1
Foam Roll Technique
1 x 10:00
A2
Overhead Deadbugs
3 x 10
A3
Quadruped Hip Circles
2 x 5
B1
Goblet Squat
3 x 5
B2
Band Hip Flexor Stretch
3 x 0:30
B3
Push-Up
3 x 10
C1
Marching Bridges
3 x 0:20
C2
1-Arm DB Row
3 x 10
C3
Pause Split Squat
3 x 0:20
D
Farmer Carry
4 x 40
A
Bike
1 x 15:00
B
Morning Yoga - Easy 15 min
1 x 15:00
C1
Bird Dog
2 x 10
C2
Fire Hydrant
2 x 10
A1
Foam Roll Technique
1 x 10:00
A2
World's Greatest Stretch
2 x 5
B1
Floor Press w/ Ipsilateral Bridge
3 x 10
B2
Side Plank Row
3 x 15
C1
Air Squat
3 x 0:30
C2
Heel Elevated Goblet Squat
3 x 10
C3
Air Squat
3 x 10
C4
Squat Jump
3 x 5
C5
Rest
1 x 1:00
D
Suitcase Carry
4 x 40
A
Bike
1 x 15:00
B
Morning Yoga - Easy 15 min
1 x 15:00
C1
Bird Dog
2 x 10
C2
Fire Hydrant
2 x 10
A1
Foam Roll Technique
1 x 10:00
A2
Overhead Deadbugs
3 x 10
A3
T-Spine Rotations & Groin Stretch
2 x 10
B1
Offset Goblet Squat
3 x 5
B2
Band Hip Flexor Stretch
3 x 0:30
B3
Landmine Press
3 x 10
C1
Marching Bridges
3 x 0:20
C2
High to Low Row
3 x 10
C3
KB Lateral Lunge
3 x 8
D
Farmer Carry
3 x 80
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Back Rehab
Back Rehab
Back Rehab
