The Defender - 6 Days x Week
Born Defender
Functional Fitness, Functional Training, Field Sports, Strength & Conditioning, Multi-sport, Power Sports , General FitnessWe know that everyday will not be the greatest but it is about embracing the small moments of greatness in every day. Never rising to the highs or falling to the lows but maintaining a balance with them in moderation to ensure a journey of longevity. Our community is built to help you realize your potential and find the courage to chase the 1% in every day that will make you the best version of yourself. It’s about realizing the compounding effect of your daily efforts which will lead you to a life that is in your control and ultimately your personal flourishing.
The dedicated few that are living the complete lifestyle of integrity and doing what's right no matter the sacrifice. A program that will raise you into the rare air of personal flourishing in all aspects of your life. This is all-in. No hesitation. Full commitment.
- 6 days a week
- 4 training sessions - 2x lower body, 2x upper body
- 2 sprint/plyo session
- 1 optional conditioning session
- 60-90 min sessions
A1
Pause Back Squats
6 x 6
A2
Seated Broad Jumps
4 x 4
B1
Reverse Nordic
2 x 8
B2
Hamstring Curl
2 x 8
C1
Split Squat ISO
2 x 1:00
C2
Bench Side Bends
2 x 8
A1
Bench Press
6 x 6
A2
Med Ball Bench Throw
4 x 4
B1
Chest-Supported DB Row
2 x 8
B2
Weighted Dips
2 x 8
C1
DB Lateral Raise
2 x 10
C2
Seated External Rotation
2 x 10
D1
Push Up ISO
2 x 1:00
D2
Neck 4 Ways ISO
2 x 10
E
Cardio
1 x 20:00
A
Warm Up
B1
Soft Pogos
2 x 10
B2
Criss Cross
2 x 10
C1
Skater Jumps
2 x 6
C2
Lateral Split Stance Jumps
2 x 5
D1
Squat Jumps Forward
2 x 15
D2
Single Leg Bounding
2 x 20
E
Accelerations
6 x 10 @ 1
F
Curved Acceleration
6 x 10 @ 2
A1
Barbell Deadlift
6 x 6
A2
Single Leg Hops
4 x 4
B1
DB Bulgarian Split Squat
2 x 8
B2
Single Leg RDL
2 x 8
C1
Calf Raise
2 x 10
C2
Cable full ROM crunches
2 x 8
C3
Hamstring ISO
2 x 1:00
A1
Neck Press
6 x 6
A2
Lateral Box Plyo Push Ups
4 x 4
B1
Weighted Chin Ups
2 x 6
B2
Shoulder Internal Mobility
2 x 10
B3
Cable Powell Raise
2 x 10
C1
Straight Arm Bicep Curl
2 x 10
C2
DB Overhead Tricep Extension
2 x 10
C3
Pull Over ISO
2 x 1:00
D
Cardio
1 x 20:00
A
Warm Up
B1
Soft Pogos
2 x 10
B2
Criss Cross
2 x 10
C1
Skater Jumps
2 x 6
C2
Lateral Split Stance Jumps
2 x 5
D1
Squat Jumps Forward
2 x 20
D2
One Leg Hop
2 x 20
E
Flys
6 x 10
F
Curved Sprints
3 x 2
Mathias Løvstad-Gebauer
Athlete
Verified Athlete"The training has kept me in shape and ready to dominate on the football field for my first full season. What I love the most is the attention to detail with the programming, no stone is left unturned when it comes to the main exercises and the accessories."
Austin Brock
Athlete
Verified Athlete"The training structure was new to me and I absolutely love it. Being able to focus on the upper/lower body as a whole has changed the game for me!"
When you join a team you’re getting more than programming, you’re joining an online community.
The Defender - 6 Days x Week
The Defender - 6 Days x Week
The Defender - 6 Days x Week
