Eagle Performance
Strength & ConditioningIf you want to get strong and put on mass without sacrificing your athletic ability then the Eagle Strength team is perfect for you. The Eagle Strength team is a periodized workout plan that caters to those with intermediate to advanced experience in the gym looking to build athleticism and strength while also trying to look better.
With a fully periodized strength and conditioning plan throughout the year and expert level coaching from a Certified Strength and Conditioning Specialist, this team is also perfect for athletes trying to get more out of their workouts to reach new levels of performance and resilence. The Eagle Strength training system includes a variety of plyometrics, sprints, Olympic lift variations, raw strength and hypertrophy exercises to not only get you strong, powerrful and jacked but also mobile and athletic.
Features5 sessions per week
Must use App app to view and log training
Team Training
A
My Dynamic Warmup
Prep
B
Movement Prep
Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R
Speed/Agility
C
Ankle Hop Series
1 Round of ea: - Linear Ankle Hops - Lateral Ankle Hops - SL Linear Line Ankle Hops L/R - SL Lateral Line Ankle Hops L/R
D
Back Squat
5 x 3
E1
Incline Bench Press
4 x 6
E2
Pull-Up
4 x MAX
F
RDL
4 x 5
G1
Cossack Squat
3 x 10
G2
Curtsy Depth Squat
3 x 10
Conditioning
H
Core Complex
Complete 2 rounds of: - SL Hamstring Hold on Back Ext. Machine/Roman Chair x30s each - Decline Bench Russian Twist x30s Moderate weight. Target 2.5-5 lb increase per week
Conditioning
I
Stretch
Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps
A
My Dynamic Warmup
Prep
B
Movement Prep
Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R
Speed/Agility
C
Ankle Hop Series
1 Round of ea: - Linear Ankle Hops - Lateral Ankle Hops - SL Linear Line Ankle Hops L/R - SL Lateral Line Ankle Hops L/R
D1
Trap Bar Deadlift
4 x 2
D2
Depth Jump
3 x 3
E1
Hang Clean
4 x 2
E2
Hurdle Jumps
4 x 5
F1
Single Leg RDL with Rotation
3 x 10
F2
3-way Shoulder Shocker
3 x 10
Conditioning
G
Core Complex
Complete 2 rounds of: - Pallof Press Walk Out x5 L/R - Weighted Elbow Plank Hold x30s Moderate weight. Target 2.5-5 lb increase per week
Recovery
H
Stretch
Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps
A
My Dynamic Warmup
Prep
B
Movement Prep
Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R
C
Skater Jump to Stick
3 x 5
D
Lateral Bound
3 x 5
E1
Bench Press
5 x 3
E2
Med Ball Chest Pass
5 x 3
F
Seated Cable Row
18, 18, MAX
G
YTW
3 x 10
Conditioning
H
Core Complex
Complete 2 rounds of: - Weighted Sit Ups x20 - Cable Low to High Chops x15 L/R Moderate weight. Target 2.5-5 lb increase per week
Recovery
I
Stretch
Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps
A
My Dynamic Warmup
Prep
B
Movement Prep
Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R
Speed/Agility
C
Ankle Hop Series
1 Round of ea: - Linear Ankle Hops - Lateral Ankle Hops - SL Linear Line Ankle Hops L/R - SL Lateral Line Ankle Hops L/R
D1
Push Press
4 x 3
D2
Split Squat Jump
3 x 3
E1
Shoulder Press
4 x 5
E2
MB Push-Up & Chest Pass
3 x 3
F1
DB Reverse Lunge (Front Foot Elevated)
3 x 10
F2
GHD Hip Extension
3 x 10
Conditioning
G
Core Complex
Complete 2 rounds of: - Plate Single Leg Deadlift to Press with Knee Drive x10 L/R - Side Plank Starfish x10 L/R Moderate weight. Target 2.5-5 lb increase per week
Recovery
H
Stretch
Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps
A
My Dynamic Warmup
Prep
B
Movement Prep
Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R
Speed/Agility
C
Ankle Hop Series
1 Round of ea: - Linear Ankle Hops - Lateral Ankle Hops - SL Linear Line Ankle Hops L/R - SL Lateral Line Ankle Hops L/R
D
Wall Leans
3 x 5
E
High Knee Switches
3 x 15
F
Linear Bound
3 x 30
G
Lean Fall Sprints
5 x 10
H1
DB Rear Foot Elevated Split Squat
5 x 3
H2
Single Leg Seated Box Jump
3 x 3
I1
DB Lateral Raise
3 x 15
I2
Alternating DB Hammer Curl
3 x 15
I3
Skull Crushers
3 x 15
Recovery
J
Stretch
Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps
OJ
Competitive Basketball Player
Verified Athlete"Programs have allowed me to not only become stronger, but to increase my flexibility, lose fat, on top of increasing my strength and explosiveness."
When you join a team you’re getting more than programming, you’re joining an online community.
Eagle Strength
Eagle Strength
Eagle Strength
