BK Performance
This foundational strength program will get you body ready to move heavier weights and be more powerful.
I utilize various tempos on basic lifts to help build your strength training foundation. This is a necessity before advancing on to anything more intense.
A program like this will not only help reduce injuries, but it will help your next program work better for you.
Have fun
Features5 sessions per week
Must use App app to view and log training
Team Training
A1
Kneeling Hip Flexor Stretch
1 x 30
A2
T-Spine Rotations
1 x 10
A3
Bear Crawl
1 x 20
A4
World's Greatest Stretch
1 x 5
A5
Alternating Bodyweight Lunge
1 x 10
A6
Single Leg Ball Toss
2 x 0:30
B1
Pogo Jump
1 x 25
B2
A-Skip
2 x 10
B3
Build Ups
3 x 40
C
Waiter Carries
D1
Back Squat
3 x 8
D2
Depth Drop
3 x 5
D3
Quadruped Hip Circles
3 x 5
E1
Single Leg Box Squat
3 x 8
E2
Wall Angels
3 x 8
E3
Landmine Press
3 x 8
F1
Goblet Squat
3 x 8
F2
Step-up
3 x 8
F3
Lunge
3 x 8
F4
Squat Jump
3 x 5
F5
Rest
1 x 1:00
A1
Kneeling Hip Flexor Stretch
1 x 0:30
A2
Plank Shoulder Taps
2 x 15
A3
Glute Bridge
2 x 10
A4
Bear Crawl
2 x 20
B1
Pogo Jump
3 x 0:30
B2
2 to 1 Drop Squats
3 x 5
B3
Squat Jump
2 x 5
B4
Lateral Squat Jumps
2 x 5
C
Broad Jumps
2 x 3
D
Triple Jump
3 x 1
A1
Shin Box Flow 1
3 x 5
A2
Groin Stretch
1 x 10
A3
Overhead Deadbugs
2 x 10
B1
Lateral Lunge
2 x 5
B2
Lateral Marching
2 x 10
B3
Lateral A-Skips
2 x 10
C1
Base of support to cuts
3 x 5
C2
2-Step Lateral Shuffle
2 x 5
D1
Trap Bar Deadlift
3 x 8
D2
Lat Pulldown
3 x 8
D3
World's Greatest Stretch
3 x 5
E1
Contralateral Lateral Lunge
3 x 8
E2
Crossover Y
3 x 10
E3
Side Plank Row
3 x 10
F1
RDL to Row
3 x 10
F2
Pallof Press
3 x 8
F3
Nordic Leg Curl Holds
3 x 0:15
A
Foam Roll Technique
1 x 1
B
Bike
1 x 15:00 @ 6
C1
Laying Windmill
1 x 10
C2
Child Pose
1 x 0:30
C3
Downdog Push-up
2 x 5
C4
World's Greatest Stretch
2 x 5
C5
Squat & Reach
2 x 5
A1
Foam Roll
1 x 5:00
A2
Overhead Squats
2 x 5
A3
Supine Leg Rotation
1 x 10
A4
2 to 1 Drop Squats
A5
Curtsy Lunge
2 x 5
B1
Carioca
2 x 10
B2
Base to Crossover
2 x 5
B3
Pro-Agility Drill - EXOS
3 x 1
C1
Half Kneeling Cable Chops
2 x 8
C2
Counter Movement Medball Shotput
2 x 5
D1
Split Squat
3 x 8
D2
Overhead Lateral MB Slams
3 x 5
D3
Push-up + Arm Circles
3 x 5
E1
Offset Goblet Squat
3 x 5 @ 5
E2
DB Renegade Row
3 x 8
E3
DB Farmer's Carry
3 x 40
F
fail
3 x 1
A1
Shin Box Rotations
1 x 10
A2
Single leg balance RDL
A3
Pause Split Squat
2 x 0:30
A4
Hollow Body Holds
2 x 0:30
B1
Drop Squats
2 x 5
B2
Pogo Jump
2 x 0:15
B3
Linear Hops
2 x 5
B4
Lateral & Medial Hops
2 x 5
B5
Lateral & Medial Hops
2 x 5
B6
Split Squat Jump
2 x 5
When you join a team you’re getting more than programming, you’re joining an online community.
Foundations of Strength
Foundations of Strength
Foundations of Strength
