Everyday Performer
Keep Moving
Not all superheros wear capes. Not all performers put on stilettos and go on stage and perform for 3 hours straight (thank you Taylor Swift for creating that standard).
But you are a performer.
You may not be an entertainer, but you have to perform everyday. And the more responsibilities you add to yourself; career, kids, community, the bigger the need to perform to meet and exceed the performance demands. Every. Damn. Day.
There is plenty of research to back this up, but intuitively you know this, you're a better you when you're healthy.
Healthy body. Healthy mind. Healthy spirit.
Everyday Performer was created to help you maximize you and how you show up to meet your daily demands.
The program includes 5 workouts per week with video demonstrations for all exercises holistic/wellness prompts and challenges, a community, and a coach to help you on your journey.
Don't wait. The best day to start is today.
A1
Bent Knee Hamstring
2 x 5
A2
Pillar Bridge Activation
2 x 8
B1
Inverted Hamstring
2 x 7
B2
Bent-over External Rotations
2 x 8
C1
Bench Press-DB
3 x 10
C2
Hip Thruster-1L
3 x 10
C3
Calf Raise
3 x 15
D1
Seated Shoulder Press-DB
3 x 10
D2
Hamstring Curl-Sliders
3 x 10
D3
Dead Bug
3 x 5
Circuit
E
Assault Bike- 2 miles
A1
Shinbox with Rotation-Alt
2 x 4
A2
Dynamic Tall Kneeling Y's
2 x 7
B1
Reverse Lunge and Rotate
2 x 7
B2
Handwalks with Scap Retraction (5)
2 x 4
C1
Reverse Lunge-DB
3 x 10
C2
Lat Pulldown
3 x 10
C3
Half Windmill
3 x 7
D1
Air Squat
3 x 0:40
D2
Bent-over Row-1A-3 Points
3 x 10
D3
Bicep Curl
3 x 10
Circuit
E
Bodyweight Circuit AMRAP (As many rounds as possible) for 6 minutes Walking Lunges- 8ea Push-ups 8 (can elevate your hands need be) Pikes- 8 Prone Shoulder Presses- 8
Circuit
A
5 Minutes- Easy Warmup Pace 10 Rounds: 1 Minute 7-8/10 RPE (Rate of Perceived Exertion) or Effort 1 Minute 3-4/10 RPE or Effort Total: 25 minutes
A1
Frog Stretch
2 x 6
A2
Sidelying Open Book
2 x 5
B1
1/2 World's Greatest
2 x 5
B2
Shoulder CAR-1/2 Kneeling
2 x 5
C1
RDL-DB
3 x 10
C2
Incline Bench Press-Alt
3 x 10
C3
Lateral Pillar Bridge with Rotation
3 x 10
D1
Push Ups
3 x 10
D2
3-Way Hip-Banded
3 x 10
D3
Glute Bridge March
3 x 40
Circuit
E
Pick any equipment (battleropes, rower, assault bike, etc..) 3x :30s all out 10/10 effort 1:00 rest/recovery
A1
T Spine Rotation with Heel Sit
2 x 6
A2
QHF with OH Reach
2 x 6
B1
Deep Squat with Rotation
2 x 6
B2
Pogos (3) to Deep Squat
2 x 6
C1
Chin Top Isometric with Leg at 90
3 x 20
C2
Goblet Squat
3 x 10
C3
Pigeon Stretch with Rotation
3 x 5
D1
Pillar Bridge with 1A Pulldown
3 x 10
D2
Step-Ups
3 x 10
D3
Lateral Squats- Foot Elevated
3 x 10
Circuit
E
3 Rounds: Farmers Carries 20 yards Step-ups (just Bodyweight) 6ea Legs Straight Crunch 6
Kersten Mitchell
Kersten's career in high performance began as an athlete competing at the highest levels and then transitioned into coaching others. She has coached in a variety of populations: high-achieving executives and teams in Fortune 100 companies, musical artists, to high school athletes and everything in between. She obtained her Bachelors and Masters degrees from the University of Illinois.
When you join a team you’re getting more than programming, you’re joining an online community.
Everyday Performer
Everyday Performer
Everyday Performer
