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.
Eliminate the thought process behind your training programming and join a program designed to improve your strength, speed, conditioning, mobility and aesthetic.
6 sessions weekly Training sessions are uploaded weekly keeping the training challenging and engaging. All exercises include video demonstrations and session 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
Walking Lunge w/ Side Bend Reach
1 x 20
A2
Alternating Lateral Lunge w/ Forward Reach
1 x 16
A3
BW Split Squat ISO
1 x 0:30
A4
Pogo Hops
1 x 0:30
A5
Pogo Hop to Deep Squat w/ MB Reach
1 x 10
B1
Rocker Broad Jump
2 x 5
B2
Pogo to Lunge Jump
2 x 6
C1
Staggered Stance Deadlift
4 x 6
C2
Weighted Jumps
4 x 5
D1
Front Rack Alternating Step Ups
3 x 8
D2
Seated Hamstring Curl (machine)
3 x 15
E
Lateral Bound w/ Deep Tier Reach
2 x 1:00
A1
Cable Loaded SH IR
2 x 10
A2
Banded Shoulder ER
2 x 10
A3
Straight Arm Pulldown (cable)
2 x 10
A4
Supinated Straight Arm Raise
2 x 10
A5
Rotational Cable Press
2 x 10
B1
Eccentric Push Up Catch
2 x 8
B2
Medball Slams
2 x 0:20
C
Barbell Bench Press (flat)
8, 6, 5, 5
D
1/2 Kneeling Single Arm Pulldown
3 x 12
E1
Seated Alternating Arnold Press
3 x 12
E2
TRX Inverted Row
3 x 10
F
Elevated Side Bend
2 x 10
A
Assault Bike
A1
Incline Alternating Bicep Curl
3 x 10
A2
Cable Tricep Pushdown
3 x 15
B1
EZ Bar Bicep Curl
3 x 15
B2
Low to High Tricep Extension - Single Arm
C1
Lateral Bicep Curl
2 x 15
C2
Lu Raise
2 x 10
A1
Reverse Lunge w/ Medball Rotation
1 x 16
A2
Alternating Lateral Lunge w/ Forward Reach
1 x 20
A3
SL-RDL + Cable Row
1 x 8
A4
Squat + Row Combo
1 x 10
B1
Forward & Reverse Hops
2 x 10
B2
Lateral Pogo Hops
2 x 0:20
B3
Pogo Hop Split w/ OV head reach
2 x 8
B4
Repeat Depth Jump
2 x 5
C
SSB Reverse Lunge
16, 12, 12, 12
D
Supinated Grip Chin Up
10, 8, 6, 5
E1
SLRDL Bilateral Load
3 x 8
E2
Single Arm Cable Row (Seated)
12, 10, 10
F
Horizontal Woodchop
3 x 10
A1
Squat to Overhead Press
4 x 00:40
A2
KB High Pull
4 x 00:40
A3
Deficit Push Up
4 x 40
A4
Assisted Lunge Jumps
4 x 40
A5
Sit Up w/ Medball Reach
4 x 40
A
Assault Bike
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
