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EZWRK Athletic Performance: Online

Elijah EZ Muhammad

Coach

Coach Elijah EZ Muhammad

EZWRK Athletic Performance is for anyone who wants to build realistic tangible athletic abilities. Whether this is for a kid, preteen, teenager, young adult, or adult the idea of building your athleticism and ability to maximize potential- never ends. So here is a full guide map to obtaining those abilities.

This program will allow you to see results fast! Build on your Power, Strength, Flexibility, Speed, Agility, Coordination, Stamina all while having FUN! You wont even realize you're training.

So get signed up and experience the raw, untapped version of YOU.

$30 / mo

Get EZWRK Athletic Performance: Online

WHY EZWRK?

The EZWRK Athletic Performance Program will help athletes improve in the prescribe areas of Training and Practice, which are Power and Speed. The program will allow athletes to build and maintain Strength, Agility, Balance, Stamina all while teaching athletes all the tools they need for injury prevention training. Lastly the main benefit of the program is to build/increase confidence in athletes.

Making EZWRK of it all

The benefit of EZWRK Athletic Performance is to allow the athlete to make EZWRK of any task. EZWRK refers to tasks or jobs that require minimal effort, skill, or mental strain to complete. It is characterized by being straightforward, low stress, and manageable. Often described as a "piece of cake" or "walk in the park" Through hard work, discipline and consistency.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Bumper/Steel Plates // Dumbbells // Bands // Kettlebells // Bench // Medball/Sandball // Plyo box

Recommended

GHD machine // Pullup bar // Hex Deadlift Bar

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 1 Day 1

Band Face Pull

3 x 8

Banded Tricep Pushdown

3 x 12

Seated Banded Leg Curls

3 x 8

Back Squat

4 x 5

DB Shoulder Press

4 x 12

1-Leg RDL Isometric Hold

2 x 8

Alternating DB Front Raise

2 x 8

Back Extension

2 x 12

Foam Roll

1 x 6:00

Tuesday

Week 1 Day 2

Frog Jump

1 x 10

Hurdle Hops

1 x 10

Lateral Broad Jump

1 x 10

Band Rotations

1 x 20

Monster Walks

1 x 10

1/2 Eagles

1 x 15

Hang Power Clean

3 x 5

Backward Sled Walk

3 x 0:30

Dips

6 x 8

Wednesday

Week 1 Day 3

Dynamic Stretch

1 x 10

Hip Mobility - KB Squat

1 x 0:30

Lat & Pec Stretch

1 x 0:30

Prone Y's, T's

2 x 10

Side Lying External Rotation

2 x 10

Step Up Bound

2 x 10

Bound-45 degrees

2 x 6

Med Ball Rotational Throw

2 x 5

40 Yard Dash

4 Cone Forward/Back w/ Inside Cut

5-10-5 Shuttle

Thursday

Week 1 Day 4

Band Face Pull

3 x 8

Banded Tricep Pushdown

3 x 12

Seated Banded Leg Curls

3 x 8

Bench Press

4 x 5

Glute-Ham Raise

4 x 10

Alternating DB Front Raise

2 x 8

Jump Shrug

2 x 8

Cossack Squat

2 x 12

Good Morning

2 x 12

Thoracic Extension on Foam Roller

1 x 8:00

Friday

Week 1 Day 5

Pass-Through

2 x 15

Banded Posterior Hip Mobilization

2 x 0:45

Seated Banded Leg Curls

2 x 20

DB Good Morning

Hex Bar Deadlift

4 x 5

DB Chest Fly

4 x 12

Conditioning

4 Cone Drill

Perform 1 4 Cone Drill. really think about speed and rapid COD. stay low and be fast complete 3x2 each way. run up and slide left 2x's, then run up and slide right 2x's in one set. rest :30, between attempts

DB Reverse Lunge (Front Foot Elevated)

2 x 8

Half-Kneeling Anti-Rotation Hold

2 x 0:20

L Over

2 x 15

Heiden To One Leg Vertical Jump

2 x 5

Depth Jump

2 x 2

Banded Posterior Hip Mobilization

1 x 1:00