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.
ADVANCED & BEGINNER LEVEL SESSIONS INCLUDED IN ONE SUBSCRIPTION.
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
Inch Worm
2 x 8
A2
Staggered Stance Squats (Heels Elevated)
2 x 10
A3
Single Leg Wall Sit
2 x 0:45
A4
Single Leg Hamstring Bridge
2 x 12
B
10 Yard Fly-In (15 Yard Build)
5 x 25
C1
Barbell Back Squat (Heels Elevated)
8, 6, 6, 5, 5
C2
Rocker Jump to Box
5 x 5
D
Single Leg RDL (bilateral load)
4 x 6
E1
Loaded Calf Raise (Up with 2: Down with 1)
3 x 8
E2
Nordic Curl (band assisted)
3 x 10
E3
Swiss Ball Crunches
3 x 15
A1
Assault Bike
1 x 3:00
A2
Toes Elevated Forward Fold
1 x 20
A3
Wall Sit ISO
1 x 0:30
A4
Forward to Reverse Lunge (BW)
B1
Goblet Squat (audio demo)
10, 8, 6, 6
B2
SL RDL with Hand Support
3 x 8
C1
Standing Single Leg Calf Raise
3 x 12
C2
Rower Hamstring Curls
3 x 10
C3
Weighted Dead Bug
3 x 16
A1
Push Up to Down Dog Alternating Reach
2 x 12
A2
Single Arm Dead Hang
2 x 0:30
A3
Push Up Isometric Hold
2 x 0:30
A4
S/A Rotational Cable Press
2 x 10
B1
Plyo Push Up - Light to Max Effort Push
2 x 8
B2
Single Arm DB Snatch
2 x 5
C1
Barbell Bench Press (flat)
8, 6, 6, 5, 3
C2
Weighted Chin Up (Supinated)
5, 5, 3, 3, 3
D1
1/2 Kneeling Cable Row
15, 12, 12
D2
Weighted Dips
3 x 10
E1
Lu Raise
2 x 12
E2
Oblique Side Bends
2 x 12
A1
Bear Position to Down Dog w/ reach
2 x 10
A2
Dead Hang
2 x 0:30
A3
S/A Rotational Cable Press
2 x 10
A4
Medball Slams
2 x 10
B1
Flat Bench DB Press - Bilateral
4 x 8
B2
Band Assisted Chin Up
4 x 6
C1
1/2 Kneeling Cable Row
3 x 10
C2
Deficit Push Up
3 x 8
A
Assault Bike
1 x 5:00
B1
SkiErg
1 x 1000
B2
Sled Resisted March
1 x 50 @ 335 lb
B3
Explosive Sled Pull (TRX)
1 x 50 @ 245 lb
B4
Rower (Concept 2)
1 x 1000
B5
Farmer Carry
1 x 220 @ 52 lb
B6
Walking Lunges (bilateral load)
1 x 100 @ 50 lb
B7
Wall Balls (audio)
1 x 100 @ 10 lb
A
Assault Bike
1 x 5:00
B1
SkiErg
1 x 500
B2
Sled Resisted March
1 x 50 @ 225 lb
B3
Rower (Concept 2)
1 x 500
B4
Farmer Carry
1 x 220 @ 40 lb
B5
Walking Lunges (bilateral load)
1 x 100 @ 0 lb
B6
Wall Balls (audio)
1 x 100 @ 10 lb
A1
Walking Lunge w/ Overhead Reach
1 x 20
A2
Push Up to Down Dog Alternating Reach
1 x 10
A3
Side Plank Side Bend
1 x 10
A4
Pogo Hop to Max Effort Jump
1 x 8
B
Weighted Jump (Audio)
2 x 5
C
Tempo Power Snatch (Blocks)
3 x 3
D1
RFESS SSB
4 x 12
D2
Barbell Bent Over Row
4 x 10
E1
Slider Lateral Lunge
3 x 10
E2
Incline Alternating DB Press
3 x 16
A1
Assault Bike
1 x 3:00
A2
Walking Lunge w/ Overhead Reach
1 x 20
A3
Bear Position to Down Dog w/ reach
1 x 10
A4
Side Plank Side Bend
1 x 8
A5
Pogo Hop to Max Effort Jump
1 x 5
B1
RFESS w/ Contralateral Load
3 x 8
B2
Gorilla Row
3 x 8
C1
Cable Step Down
3 x 8
C2
Split Squat ISO w/ Woodchop
3 x 10
A1
Assault Bike
1 x 15:00
A2
90/90 IR & ER Lifts
1 x 0:30
A3
Rock Back + Rotation
1 x 10
A4
Frog Rock Back
1 x 10
A5
Modified Pigeon Stretch
1 x 30
A6
Rolling Armbar (Audio)
1 x 10
A7
Lateral Expansion Modified Hang
1 x 0:30
A8
Anterior Chain Stretch
1 x 0:30
A9
Toes Elevated Forward Fold
1 x 40
A10
Bear Crawl (Forward to Reverse)
1 x 10
A11
Side Plank Side Bend
1 x 10
A12
Walking Worlds Greatest Stretch
1 x 10
A13
Supine Straight Leg Raise w/ Toe Touch
1 x 10
A14
Crab Position Hip Bridge
1 x 10
A15
Roll & Reach
1 x 12
A16
Side Plank with Leg Raise
1 x 10
B1
Cable Stack Bicep Curl
3 x 15
B2
Tricep Pushdowns
3 x 15
B3
Swiss Ball Crunches
3 x 15
C1
Incline Bicep Curl (45)
3 x 12
C2
Overhead Tricep Extension
3 x 15
C3
Horizontal Cable Chop
3 x 10
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
6 x 15 @ 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
