Ember Performance
Baseball , Football , Soccer, Basketball, Softball, Track & Field, General Fitness, Rugby, Field Sports, Multi-sport, Weightlifting, Lacrosse, Strength & Conditioning, Racket Sports4 sessions per week
Must use App app to view and log training
Team Training
A1
Push Press
3 x 5 @ 60 %
A2
High Pogo
3 x 5
B
Incline DB Bench Press
3 x 8 @ 6
C
Chin-Up
3 x 6
D1
Band Pull-Apart
3 x 6
D2
Med Ball Chest Squeeze
3 x 6
E
Heel Clicks
2 x 8
A
Warm Up
1 x 20
B
Sprint
6 x 10
C1
Hang Power Clean
3 x 5 @ 60 %
C2
Split Jump
3 x 8
D
Front Foot Elevated Split Squat
3 x 8 @ 6
E
Romanian Deadlift with DB
3 x 8 @ 6
F
Single Leg Glute Bridge
3 x 8
G
Shoulder Mobility - Lax Ball
2 x 10
A
Warm Up
1 x 20
B
Sprint
20, 20, 30, 30
C1
Band Assisted Plyo Push Up
3 x 8
C2
Med Ball Rotational Throw
3 x 8
D
Half-Kneeling DB Shoulder Press
3 x 8 @ 6
E
Bent Over DB Row
3 x 8 @ 6
F
DB Wrist Curl
3 x 10
G
Thoracic Windmill
3 x 6
A
Lifting Warm Up
1 x 20
B1
TrapBar Jump
3 x 5 @ 6
B2
Plank
3 x 0:30
C
Front Squat
3 x 8 @ 60 %
D
Stability Ball Hamstring Curl
3 x 10
E1
Weighted Deficit Calf Raise
3 x 10
E2
Tib Raises
3 x 10
F
Ankle Drivers
1 x 20 @ 0:05
When you join a team you’re getting more than programming, you’re joining an online community.
Ember Athlete
Ember Athlete
Ember Athlete
