Apex
Ryan Athletic Performance
Weightlifting, General FitnessApex is the program for lifestyle athletes looking to reach peak strength levels. This program is heavy on barbell training, plyometrics, and strength complexes. Push your physical limits and strive to reach the Apex.
Heroic Warmup
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
B
Dead Bug
3 x 10
C1
Push-Up
3 x 10
C2
Pull-Up
3 x 10
C3
Lying Handcuffs
3 x 10
D
Bench Press
4 x 12 @ 60 %
E1
Incline DB Bench Press
4 x 12
E2
1-Arm DB Row
4 x 12
F
Push-Up
1 x 30
G1
Elite 6
For Completion
G2
Pigeon Stretch
2 x 0:30
Dynamic Activation
A
Complete the following: 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 yds each way) Side Shuffle (10 yds each way) Toy Soldiers (10 yds) High Knees (10 yds) Skip For Height (10 yds) Backpedal (10 yds) 10 Mountain Climbers Striders (10 yds)
B
Scarecrows
1 x 10
C
Hang Clean
5 x 5
D
Back Squat
4 x 12 @ 60 %
E1
Single Leg RDL
3 x 10
E2
Glute Bridge
3 x 10
E3
Air Squat
3 x 20
F1
DB Swing
1 x 10
F2
Jumping Jacks
1 x 50
F3
Sit-up
1 x 10
G1
Overhead Squat
3 x 10
G2
V-Ups
1 x 50
G3
Static Stretch
1 x 5:00
Heroic Warmup
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
B1
Clean Complex
3 x 1 @ 50 %
B2
Box Jump
3 x 5
C
Bench Press
4 x 10 LWP +5lb
D1
Plate Front Raise
3 x 20
D2
DB Shrug
3 x 10
D3
Spread Eagle Situps
3 x 10
E1
Push-Up
3 x MAX
E2
Plank
3 x 1:00
F1
Fire Hydrant
3 x 10
F2
Band Pull-Apart
3 x 10
F3
Barbell Bicep Curl
3 x 10
Dynamic Activation
A
Complete the following: 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 yds each way) Side Shuffle (10 yds each way) Toy Soldiers (10 yds) High Knees (10 yds) Skip For Height (10 yds) Backpedal (10 yds) 10 Mountain Climbers Striders (10 yds)
B
Speed Ladder
For Completion
C1
DB Swing
3 x 10
C2
DB Jump Lunge
3 x 10
C3
Glute Bridge
3 x 10
D
Front Squat
4 x 10 LWP +5lb
E1
Step-Ups
3 x 6
E2
Lateral Lunge
3 x 6
E3
Goblet Squat
3 x 0:20
F
Burpee
1 x 10
G1
Jump Rope
1 x 5:00
G2
Pass-Through
3 x 10
G3
Static Stretch
1 x 5:00
Dan Ryan
Dan is a strength & conditioning coach with 12+ years of experience working with athletes at the DI level. His passion for athletic performance has helped him to develop All-Conference and All-American athletes in football, men’s and women’s basketball, volleyball, soccer, softball, & track & field. He has coached 20+ players who have gone on to play professionally in the NFL, CFL, and UFL.
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Apex
Apex
Apex
