Sanderson Performance
Excelerate is designed to build upon the foundation that was built through Unleashed and continue your progress and development as an athlete. This team will challenge you in new and exciting ways, keeping you from hitting those obnoxious plateaus. As per Sanderson Performance standard, specific warm up and cool down practices are included.
Features6 sessions per week
Must use App app to view and log training
Team Training
Warm-up
A
Take 5 minutes and get your chili hot with any cardio of your choosing. Then... Hit 2-3 round of the following: - 20 secs Ipsilateral Deadbugs - 10 x Pillar to plank - 10 Yd Spiderman Lunge w/ Horizontal rotation
B
Tempo Back Squat
5, 5, MAX
C
Tall Kneeling Single Arm Overhead Press
5, 5, MAX
METCON
D
3 RFT: - 10 BB squat jumps (between 95-135 pounds) - 5 reverse wall walks - 10 hollow rockers - 5 strict pull ups w/ 5 sec isometric hold, 3 sec eccentric (hold at top, slow controlled down).
E
Cool Down Flow
A1
Lunge
4 x 10
A2
4 way Dead Bug
4 x 0:30
A3
Push-Up
4 x 25
A4
Russian Twist
4 x 10
B
Swim
500, 500, 750
C
Cool Down Flow
Prep
A
Warm up: Spiderman w/ lateral Flexion, hand walk, hip extensions
2-3 RDS of: - 3 x Spiderman lunge w/ lateral flexion/extension - 5 x Hanging scap depressions - 10 x Pillar w/ lateral hand walk (5L/5R) - 20 x Supine banded hip extensions (10L/10R)
B
Staggered Stance Deadlift
5, 5, MAX
C
Bar Bell Bent Over Row
5, 5, MAX
Circuit
D
AMRAP in 12 minutes: - 20 yd farmer's carry (AHAP) - 10 x Deficit push-ups - 20 x Landmine rotations (10L/10R)
E
Cool Down Flow
A1
Hanging Scap Depressions
4 x 6
A2
Spiderman Lunge with Elbow Drop
4 x 10
A3
Pillar with Contralateral Reach
4 x 0:30
A4
Dynamic Step-up
4 x 20
B
Treadmill Work
1 x 15:00
C
Cool Down Flow
Warm - up
A
Take 5 minutes and get your chili hot with any cardio of your choosing. Then... Hit 2-3 round of the following: - 20 secs Ipsilateral Deadbugs - 10 x Pillar to plank - 10 Yd Spiderman Lunge w/ Horizontal rotation
B
Front Squat
5, 5, MAX
C
Single Arm DB Bench Press
5, 5, MAX
Circuit
D
30 x Barbel complex for time. Pick a weight that's challenging, but allows you to flow from one movement to the next while maintaining posture and position. 1 rep = Deadlift, bent over row, hang clean, front squat, push press, back squat.
E
Cool Down Flow
A
Ruck March
1 x 6
When you join a team you’re getting more than programming, you’re joining an online community.
Excelerate
Excelerate
Excelerate
