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.
6 training sessions uploaded weekly.
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
Forward Folds
1 x 10
A2
Floating Heel SLRDL to High Knee
1 x 8
A3
Forward to Reverse Lunge (BW)
1 x 8
A4
Pogo Hop to Split Squat
A5
Repeat Linear Hops
1 x 10
B1
Rocker Broad Jump
3 x 5
B2
Triple Broad Jump
3 x 3
C1
TBDL (exercise walk through)
5 x 5
C2
Weighted Jump
5 x 5
D
FFE Alternating Reverse Lunge
3 x 16
E1
45 Degree Back Extension
3 x 15
E2
Seated Hamstring Curl (machine)
3 x 15
F
Goblet Squat (audio demo)
1 x MAX
A1
Bear Position to Down Dog w/ reach
1 x 12
A2
Side Plank Side Bend
1 x 8
A3
Straight Arm Pulldown (cable)
1 x 10
A4
Cable Loaded Shoulder ER
1 x 10
A5
S/A Rotational Cable Press
1 x 10
B1
Banded Plyo Push Up
2 x 8
B2
DB Split Jerk Press - Bilateral
2 x 6
C1
Barbell Bench Press (flat)
8, 6, 5, 3, 3
C2
Chest Supported Row
5 x 10
D1
Cross Body Single Arm Pulldown
3 x 12
D2
Deficit Push Up
3 x 15
E1
Cable Y Raise
2 x 10
E2
Lu Raise
2 x 12
A1
Skin the Cat
2 x 8
A2
Deadhang L-Sit ISO
2 x 20
B1
EZ Bar Bicep Curl
3 x 15
B2
Overhead Tricep Extensions
3 x 15
B3
45 Degree Side Bends
3 x 10
C1
Zercher Forward Fold
2 x 00:30
C2
Cossack Squat (KB)
2 x 16
C3
Flat Bench Reverse Crunch
3 x 10
A1
Sled Resisted March
5 x 00:40 @ 20
A2
TRX Row (audio demo)
5 x 40 @ 20
A3
High Plank Crunch (Roller or Slider)
5 x 40 @ 20
A4
Squat to Overhead Press (Front Rack)
5 x 40 @ 20
A5
Lateral Bound w/ Deep Tier Reach
5 x 40 @ 20
A6
Battle Ropes
5 x 40 @ 20
A1
Assault Bike
1 x 5:00
A2
Reverse Lunge w/ Medball Rotation
1 x 16
A3
SL-RDL + Cable Row
1 x 8
A4
Lateral Bound w/ Hop Switch
1 x 10
A5
Squat + Row Combo
3 x 8
B1
SA DB Snatch
3 x 6
B2
Depth Jump with Arm Swing
3 x 3
C1
Neutral Grip Weighted Chin Up
4 x 8
C2
Barbell SLRDL
4 x 10
D1
Barbell Standing Overhead Press
3 x 8
D2
Single Leg Knee Extension (machine)
3 x 15
E
Seated Lat Pulldown (Cable or Machine)
2 x MAX
A1
90/90 IR & ER Lifts
1 x 0:30
A2
Rock Back + Rotation
1 x 10
A3
Frog Rock Back
1 x 10
A4
Modified Pigeon Stretch
1 x 30
A5
Rolling Armbar (Audio)
1 x 10
A6
Lateral Expansion Modified Hang
1 x 0:30
A7
Anterior Chain Stretch
1 x 0:30
A8
Toes Elevated Forward Fold
1 x 40
A9
Bear Crawl (Forward to Reverse)
1 x 10
A10
Side Plank Side Bend
1 x 10
A11
Walking Worlds Greatest Stretch
1 x 10
A12
Supine Straight Leg Raise w/ Toe Touch
1 x 10
A13
Crab Position Hip Bridge
1 x 10
A14
Roll & Reach
1 x 12
A15
Side Plank with Leg Raise
1 x 10
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
