Keep Building Performance Team
Coach Colesy
General Fitness, Strength & Conditioning, Weightlifting, Plyometrics, Multi-sportWelcome! This training program is designed for individuals who want to BUILD multiple training qualities.
Everyone knows why they should go to the gym. The gym is an environment where you can improve your physical, mental, and muscular health. The frustrating part is designing and executing a program that improves ALL of these skills.
Eliminate the thought process behind your training programming and join a program that will simultaneously improve your strength, speed, conditioning, mobility and aesthetic.
6 sessions weekly. Training sessions will be uploaded week to week keeping the training challenging and engaging. All exercises include video demonstrations and notes. Get access to myself as a coach with any questions on form, training, etc.
All skill levels welcome.
Start with a 7 day free trial!
A1
Assault Bike
1 x 3:00
A2
Split Squat ISO
1 x 0:30
A3
Spanish Squat Isometric
1 x 0:45
A4
Reverse Lunge w/ Medball Rotation
1 x 10
A5
Pogo Hop to Deep Squat w/ MB Reach
1 x 20
A6
Split Drop w/ KB or DB
1 x 6
B
Weighted Rocker Jump
2 x 5 @ 15 lb
C
Barbell Back Squat (Heels Elevated)
5 x 6
D
Front Foot Elevated Split Squat - Deep Range
3 x 12
E1
Front Rack Alternating Step Up
3 x 10
E2
Cable Reverse Crunch
3 x 15
A1
Dead Hang
A2
Worlds Greatest Stretch
1 x 10
A3
Push Up Isometric Hold
1 x 0:30
A4
Straight Arm Pulldown (cable)
1 x 10
A5
Split Squat ISO w/ Row
1 x 10
A6
Fake MB Slam
1 x 8 @ 8 lb
B
S/A DB Snatch
2 x 5
C
Weighted Chin Up (neutral grip)
5 x 5
D
3-Point Single Arm Row
3 x 12
E1
Lat Pulldown (machine) - Narrow Grip
3 x 15
E2
High to Low Cross-Over Reverse Fly
3 x 20
A
Assault Bike
1 x 15:00
B1
Standing Alternating Bicep Curl
3 x 12
B2
Standing Tricep Rope Extension
3 x 20
B3
Oblique Side Bends
3 x 10
C1
Squat ISO w/ Curl
3 x 20
C2
Low to High Tricep Extension - Single Arm
3 x 15
C3
Dead Hang Knee Raise
A1
Assault Bike
1 x 3:00
A2
Long Lever Bridge Alternating March
1 x 12
A3
Alternating Lateral Lunge w/ Forward Reach
1 x 10
A4
Forward Lunge to SL-RDL
1 x 8
A5
Alternating Staggered Stance Pogo Hops
1 x 0:30
A6
Lateral Bound w/ Deep Tier Reach
B1
Sprinter Step Up
2 x 5
B2
Repeat Broad Jump
2 x 3
C
Barbell RDL (off rack)
5 x 5
D
Alternating Reverse Lunge - Suitcase
3 x 8
E1
Seated Hamstring Curl (single leg)
3 x 20
E2
Reverse Plank (elevated)
3 x 1:00
A1
Assault Bike
1 x 3:00
A2
1/2 Kneeling T-Spine Rotation (Wall)
1 x 10
A3
Push Up Isometric Hold
A4
Push Up to Down Dog Reach
1 x 10
A5
High to Low Rotational Cable Press
1 x 10
A6
Split Drop w/ Medball Press
B
Drop Push Up to Box
2 x 6
C
Flat Bench DB Press - Bilateral
4 x 6
D
Seated Overhead Press
3 x 10
E1
Dips
E2
Seated DB Lateral Raise
3 x 15
A
Jog
1 x 30:00
B
Intervals
5 x 0:45 @ 130
Cole Martin
CSCS, Strength & Conditioning Coach located in Toronto Area, Canada.
When you join a team you’re getting more than programming, you’re joining an online community.
Keep Building Performance Team
Keep Building Performance Team
Keep Building Performance Team
