Rory Budina Coaching

Coach
Rory Budina

Features
6 sessions per week
Must use App app to view and log training
Team Training

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-1-1

Prep

A

Upper Body Warm up

1. Spider lunge into rotations x 10/10 2a. Banded face pulls 2 x 10 2b. Banded triceps push down 2 x 10 2c. Push ups 2 x 5 2d. Med ball slam 2 x 5

B

Bench Press

3 x 6

C1

1-Arm DB Row

3 x 8

C2

Band Pull-Apart

3 x 12

D1

One arm DB incline

3 x 10

D2

Pull-Up

D3

Tricep Pushdown

3 x 10

Recovery

E

Parasympathetic Breathing

Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale

Monday
2024-1-2

Prep

A

Conditioning Warm Up

1. Foam roll adductors: 60s of 1-2” motion on each side. 2. Rock back adductor stretch x 30s small rocking + 30s static hold. 3. Shin box x 10 total reps 4. KB Cossack squat: 2 x 5 each side 5. Upper activation: 2-3 sets of 10 - 15 face pull aparts + 10 - 15 banded push downs. 6. Seated box jumps: 3 x 3 for maximal height

Circuit

B

30 minute amrap 2:00 assault bike (or available cardio machine) 20 DB step ups 20 DB clean and jerk 20 hanging knee raise 20 KB swing

Recovery

C

Parasympathetic Breathing

Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale

Tuesday
2024-1-3

Prep

A

Lower Body Warm Up

1. Spider lunge and twist x 10/10 2a. Adductor rock 2 x 10/10 2b. KB goblet squat @ 42X1 tempo 2 x 5 2c. KB RDL @ 42X1 tempo 2 x 5 2d. Box jump 2 x 5

B

Box Squat

3 x 6

C1

Single Leg RDL

3 x 8

C2

Hip Airplane

3 x 6

D1

DB Reverse Lunge

3 x 10

D2

Single Leg Glute Bridge On Bench

3 x 10

D3

Cossack Squat To Box

3 x 10

Recovery

E

Parasympathetic Breathing

Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale

Wednesday
2024-1-4

Prep

A

Conditioning Warm Up

1. Foam roll adductors: 60s of 1-2” motion on each side. 2. Rock back adductor stretch x 30s small rocking + 30s static hold. 3. Shin box x 10 total reps 4. KB Cossack squat: 2 x 5 each side 5. Upper activation: 2-3 sets of 10 - 15 face pull aparts + 10 - 15 banded push downs. 6. Seated box jumps: 3 x 3 for maximal height

Aerobic Conditioning

B

5 rounds of: 15 cal cardio machine 20 lunges 2 x DB 15 push press 2 x DB 10 devil press 2 x DB Rest: 2:00 *15/10kg DB - men/women

Recovery

C

Parasympathetic Breathing

Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale

Thursday
2024-1-5

Full Body Warm Up

A

1. Spider lunge and twist x 10/10 2a. Shin box 2 x 5/5 2b. Squat to good morning 2 x 5/5 2c. Banded face pulls 2 x 15 2d. Med ball slams 2 x 5

B

Hex Bar Deadlift

3 x 10

C

Box Jump

5 x 3

D1

DB Bench Press

3 x 10

D2

Suitcase Carry

3 x 20

E1

Seated Cable Row

3 x 12

E2

Heel elevated Goblet Squat

3 x 12

Recovery

F

Parasympathetic Breathing

Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale

Friday
2024-1-6

Prep

A

Conditioning Warm Up

1. Foam roll adductors: 60s of 1-2” motion on each side. 2. Rock back adductor stretch x 30s small rocking + 30s static hold. 3. Shin box x 10 total reps 4. KB Cossack squat: 2 x 5 each side 5. Upper activation: 2-3 sets of 10 - 15 face pull aparts + 10 - 15 banded push downs. 6. Seated box jumps: 3 x 3 for maximal height

Anaerobic

B

6 rounds Assault bike sprints 20 on/1:40 off 5:00 rest 6 rounds Battle ropes 20 on/1:40 off 5:00 rest 3 rounds Burpees 45 on/1:30 off

Recovery

C

Parasympathetic Breathing

Find a comfortable position, lying on the floor. 5 second nasal inhale 3 second hold 5 second exhale

Saturday
2024-1-7
Coach
coach-avatar Rory Budina

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