Everyday Athlete
Swain Performance
Strength & Conditioning, Weightlifting, Basketball, Football , Soccer, Volleyball, Baseball , Plyometrics, SpeedUnlock your athletic potential and join our Everyday Athlete Community today. The goal of this group is to help any individual looking to improve their athletic abilities. Strength, Mobility, Plyometrics, Sprinting are all emphasized. The programming in this group will cycle through 4-8 week training blocks to maximize results. All of the training will focus on these qualities to truly improve athletic capacity.
Core Strength Rhythm and Coordination Strength in Multiple Positions Elasticity via Plyometrics Move Light Weights Fast Hypertrophy Joining this group you will have unlimited access for questions. You will also have the support of the community, we are all working together to improve our abilities, grow and learn more.
A1
T-Spine ROT
3 x 8
A2
PVC Arm Circles
3 x 8
A3
Ring Push Up
3 x 8
B1
Plyo Push UP
3 x 5
B2
Inverted Row
3 x 5
C1
Bench Press -SP
4 x 4
C2
chin up
4 x 4
D1
Hammer Curls
3 x 10
D2
SA Shrug
3 x 10
D3
Banded Tricep EXT
3 x 10
E1
Upper Back Rollout
3 x 5
E2
Side Lying Rib
3 x 5
E3
External Rot. On Bench
3 x 5
A1
Deep Sq ROT
3 x 5
A2
90/90 Hip Flip
3 x 5
A3
Pogo Jumps
3 x 5
B1
Box Jump - SP
4 x 2
B2
Lateral Bounds
4 x 4
C1
Box SQ
5 x 3
C2
Trap Bar Jump
5 x 3
D1
BB RDL
4 x 8
D2
SL Hip Thrust
4 x 8
D3
Calf Raises
4 x 8
E1
Elevated Pigeon
3 x 0:20
E2
Calf Stretch Elevated
3 x 0:20
E3
RFE Hip Flexor Stretch
3 x 0:20
A
Mob Routine
3 x 10
B1
DeadBug
3 x 10
B2
Pallof Press
3 x 10
B3
Suitcase Carry
3 x 10
C
Walking
1 x 20:00
A1
PVC Arm Circles
3 x 10
A2
Fallout
3 x 5
A3
BW Push UP
3 x 10
B1
Med Ball Chest P.
3 x 5
B2
Med Ball OVHD Slam
3 x 5
C1
Landmine split Jerk
5 x 3
C2
Row - Pendlay
5 x 3
D1
Assisted Ring Pull Up
4 x 8
D2
SA DB Bench
4 x 8
D3
Shoulder Raises - Y & T
4 x 4
E1
External Rot. On Bench
3 x 5
E2
Upper Back Rollout
3 x 5
E3
Side Lying Rib
3 x 5
A1
Deep SQ Mob
3 x 30
A2
RDL Prep
3 x 10
A3
Pogo Jumps
3 x 10
B1
SL Swing
4 x 3
B2
DB Jumps
4 x 2
C1
Trap Bar DL
4 x 3
C2
Split Sq
4 x 4
D1
Lateral Lunges
3 x 10
D2
Hamstring Bridge
3 x 10
D3
Trap Bar ISO
3 x 0:10
E1
Elevated Pigeon
3 x 0:20
E2
Calf Stretch Elevated
3 x 0:20
E3
RFE Hip Flexor Stretch
3 x 0:20
Jack Swain
Strength coach who specializes in helping individuals unlock their true potential on the field or in their everyday life.
When you join a team you’re getting more than programming, you’re joining an online community.
Everyday Athlete
Everyday Athlete
Everyday Athlete
