Build Performance Team
Coach Colesy
General Fitness, Strength & Conditioning, Weightlifting, Plyometrics, Multi-sport, Hockey, Golf, Lacrosse, Soccer, FootballThis training program is designed for individuals who want to BUILD multiple training qualities in one program.
Eliminate the thought process behind your training programming and join a program designed to improve your strength, speed, conditioning, mobility and aesthetic.
There is something to train everyday!
- 3-4 Strength Sessions
- 1-2 Conditioning Sessions
- 1 Sprint Session
- 1 Arms + Core Session
- 1 Mobility Session
All exercises include video demonstrations with audio cue's and session notes.
Get access to myself as a coach with any questions on form, training, etc.
$15 USD / Month or $150 USD / year
A1
Toes Elevated Forward Fold
1 x 60
A2
1/2 Kneeling T-Spine Rotation (Wall)
1 x 8
A3
Roll & Reach
1 x 10
A4
90/90 IR & ER Lifts
A5
Rock Back + Rotation
1 x 8
A6
Down Dog to Up Dog
1 x 8
A7
Walking Worlds Greatest Stretch
1 x 8
A8
Lateral Expansion Modified Hang
1 x 0:30
A9
Anterior Chain Stretch
1 x 0:30
A10
Incline Shoulder Dowel Extensions
1 x 10
A11
Couch Stretch (Quad/Hip Flexor)
1 x 30
A1
Dynamic Leg Swings
1 x 10
A2
Forward Lunge to SLRDL
1 x 8
A3
Alternating Lateral Lunge w/ Forward Reach
1 x 10
A4
Small + Big Pogo Hop
1 x 10
B1
Linear Bounds
2 x 20
B2
Depth Jump w/ Arm Swing
2 x 5
C
30 Yard Sprint
3 x 30
D1
Impulse Box Squat
6, 3, 3, 3, 3
D2
Hurdle Hops
4 x 3
E1
High Box Single Leg Step Down
2 x 8
E2
Copenhagen Plank ISO
2 x 0:30
A1
Cable Loaded Shoulder ER
1 x 8
A2
Straight Arm Pulldown
1 x 10
A3
Split Squat ISO High to Low Row
1 x 10
A4
Push Up to Down Dog
1 x 10
B1
Viking Push Press
4 x 5
B2
Neutral Grip Weighted Chin Up
4 x 5
C1
Seated Alternating Arnold Press
3 x 12
C2
Single Arm DB Row
3 x 12
D1
TRX Inverted Row
3 x 10
D2
Dynamic Low to High Chop
3 x 10
A
Assault Bike
8 x 0:45 @ 0:45
A1
Preacher Curl - Machine
4 x 15
A2
Cable Tricep Pushdown
4 x 15
A3
Flat Bench Reverse Crunch
4 x 15
B1
Incline Bicep Curl (45)
3 x 12
B2
Single Arm Tricep Extension
3 x 12
B3
High to Low Cable Chop (Golf Chop)
A1
Forward Folds
1 x 10
A2
Worlds Greatest Stretch
1 x 8
A3
Single Leg Wall Sit
1 x 0:30
A4
Reverse Lunge w/ Medball Rotation
1 x 8
A5
Lateral Bound w/ Deep Tier Reach
1 x 16
B
Blaine Broad Jump
3 x 6
C1
RFESS SSB
4 x 6
C2
Single Leg Tuck Jump
4 x 3
D1
Lateral Lunge w/ Contralateral Load
3 x 10
D2
Goblet Squat (1&1/4)
3 x 10
D3
Loaded Calf Raise
3 x 15
A1
1/2 Kneeling TSpine Rotation
1 x 8
A2
Side Plank Row
1 x 10
A3
Facepulls (dual rope)
1 x 15
A4
Split Squat ISO w/ Row (ips)
1 x 10
A5
S/A Rotational Cable Press
1 x 10
B1
45 Degree Incline DB Press
10, 8, 8, 8
B2
Single Arm DB Row
4 x 12
C1
Weighted Deficit Push Up
3 x 12
C2
Seated Lat Pulldown (Cable or Machine)
3 x 15
C3
Weighted Dead Bug
3 x 16
A1
Inchworms
1 x 10
A2
Walking Worlds Greatest
1 x 10
A3
Walking Frankenstein Kick
1 x 10
A4
SLRDL w/ Contralateral Reach
1 x 10
A5
Lateral Lunge w/ Hipshifts
1 x 10
A6
Forward Lunge w/ Overhead Extension
1 x 20
A7
Squat Pogo Step
1 x 10
A8
Forward & Reverse Hops
1 x 10
B1
Repeat Single Leg Hops
1 x 0:20
B2
A Skip w/ Cross Connect
1 x 20
B3
Ankle Dribbles
2 x 15
B4
Single Leg High Knee
2 x 15
B5
Skater Bound w/ Hop Switches
2 x 15
C
Linear Bounds
2 x 20 @ 80 %
D
Skip In Acceleration
2 x 10 @ 80 %
E
3-Point Start Acceleration
5 x 20 @ 100 %
F
Floating Heel Split Squat ISO
3 x 0:40
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.
Build Performance Team
Build Performance Team
Build Performance Team
