LND Performance
LND Performance
Welcome to the LND Performance Training Team.
Maximize your Athletic Aura in a culture built to push limits and produce results. Whether you're a current athlete, former athlete, or someone who refuses to settle for average, our environment challenges you to improve and build athleticism - all while keeping training engaging and dynamic.
You will get stronger, faster, and more explosive, while training alongside a team that pushes you, holds you accountable, and thrives on competition. This is a culture of discipline, intensity, and swagger - where hard work meets smart training.
A
Pogo Jumps (Extensive)
2 x 10
B
Lateral Line Jumps
2 x 20
C
SL Line Jumps
2 x 10
D
SL Broad Jump
2 x 2
E
SL Lateral Broad Jump
2 x 2
F
Skater Jumps
2 x 4
G
Pro Shuttle (5-10-5)
2 x 1
H
Hill Sprints
4 x 1 @ 20
A
Box Jump
3 x 1
B
Back Squat
5 x 5
C
Overcoming ISO Back Squat
2 x 1 @ 0:05
D
Seated Hamstring Curl
3 x 10
E1
Cossack Squat
3 x 16
E2
Single Leg Glute Bridge
3 x 20
F
Plank
3 x 0:30
A
MB Broad Toss
3 x 1
B
Bench Press
5 x 5
C
Overcoming ISO Benchpress
2 x 1 @ 0:05
D
Barbell Overhead Press
3 x 5
E1
Barbell Row
3 x 8
E2
Seated Overhead DB Extension
3 x 10
F
Farmers carry
3 x 30
A
Zig Zag Pogos
2 x 10
B
Straight Leg Shuffle
2 x 10
C
Straight Leg Bounds
2 x 20
D
Hurdle Hops
3 x 5
E
Tempo Run
2 x 50
F
Build Up Run
2 x 40
A
DB Squat Jump
2 x 3
B
Trap Bar Deadlift
5 x 5
C
ISO BB Split Squat
2 x 2 @ 0:10
D
Seated Calf Raise Machine
3 x 12
E1
DB Reverse Lunge
3 x 16
E2
Band Walks
3 x 1 @ 20
F
Russian Twist
3 x 40
A
Band Explosive Pushups
3 x 3
B
Overhead Press
5 x 5
C
Incline Bench Press
3 x 5
D1
Weighted Chin Ups
3 x 8
D2
DB Lateral Raise
3 x 12
E1
Dip
3 x MAX
E2
Alternating DB Hammer Curl
3 x 24
F
DB Overhead Carry
3 x 30
Zach Williams
Zach is a Certified Personal Trainer based in Nashville, TN. He began his career in a commercial gym, training the general population, and has since worked with youth, high school, collegiate, and amateur athletes across a wide range of sports. Zach has trained clients anywhere you can imagine — commercial gyms, parks, rec centers, parking lots, and even his 20x10 storage unit gym, “The Unit”.
Look good, feel good, play good. Train like an athlete and the results will come. You’ll have direct access to me via DM for any coaching questions and feedback at all times. Join the team. Let's work!
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When you join a team you’re getting more than programming, you’re joining an online community.
LND Performance
LND Performance
LND Performance
