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Performance Matters

Coach

Dominic Mulligan

This program is deigned to make you not only feel good but look good too!

The goal of the program is to build muscle, get lean and stay mobile & pain free. If you're looking to develop mobility and range of motion while building muscle, getting strong and looking good, this program is for you.

$45 / mo

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Total Body Strength

The goal is to look good, build strength from head to toe, while looking after your body. Simple and effective!

Conditioning

Traditional cardio is boring. You'll get in shape with small amounts of conditioning completed at the end of some of your workouts.

Mobility

This is what sets this program apart. You will have small amounts of prep work and stretches that make big differences in how you feel.

Features

Access to your coach

I'll provide feedback as much as possible and you are free to message me through the app with any questions.

Programming 4 days per week

This program will have four gym sessions to complete weekly. There may be additional guidance or sessions but they are optional.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

Compete against other people in the program to get even stronger!

Delivered through TrainHeroic

Every detail is catered for you through the app. Exercise instruction, videos, detailed programming etc.

Equipment

Recommended

Full Gym access

Sample Week

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

Sunday

UB Day 1

Thoracic Extension on Foam Roller

1 x 0:30

T-Spine Rotation - Sidelying

1 x 6

KB Halo - Tall Kneeling

1 x 6

Reverse Lunge w/ Reach

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Bench Press

3 x 8

1-Arm DB Row

3 x 8

Overhead Press -1/2 Kneeling - 1 Arm DB

2 x 8

Lat Pulldown

2 x 8

Skull Crusher - DB

2 x 8

Upright Row - KB

2 x 8

Lateral pillar bridge

3 x 0:20

Straight Leg Sit Ups

3 x 8

Rack Stretch

1 x 0:30

Monday

LB Day 1

Foam Roll - Hamstrings

1 x 0:30

Bent Knee Hamstring Stretch

1 x 6

Leg Lowering - Active

1 x 6

RDL - 1 Leg

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Hex Bar Deadlift

3 x 8

Shinbox - Thoracic rotation

2 x 5

Split Squat - 2 Arm DB

2 x 8

Single Leg Hip Thrust

2 x 8

DB Farmer's Walk

3 x 0:20

Lateral Squat - Goblet

2 x 8

Reverse Crunch

3 x 8

Assault Bike

2 x 2:00

Pigeon Stretch

1 x 0:30

Wednesday

UB Day 2

Foam Roller - Lats

1 x 0:30

Reach, Roll and Lift

1 x 6

KB Arm Bar - Prone to sidelying

1 x 6

Reverse Lunge w/ Reach

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Row - chest supported DB

3 x 8

Overhead press - 1/2 Kneeling - Landmine

3 x 8

Pulldown - Underhand Grip

2 x 8

Bench Press - Alternating DB

2 x 8

Plank w/ Hip Flexion

3 x 6

DB Bicep Curls

3 x 8

Adductor Bridge - Short Lever

3 x 0:15

SkiErg

6 x 0:20

Brettzel

1 x 0:30

Thursday

LB Day 2

Foam Roll - Quads

1 x 0:30

Quad/Hip Flexor Stretch - RFE

1 x 6

Glute Bridge - Iso

1 x 0:30

Reverse Lunge w/ Reach

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Front Squat

3 x 8

Adductor Rockback w/ Thoracic Rotation

2 x 4

RDL - 1 Leg 1 arm DB - Ipsi

2 x 8

Squat to box - 1 Leg

2 x 8

Dead Bug - Opposites

3 x 6

Glute Bridge - BB

3 x 8

Pillar Bridge w/ Leg Lift

3 x 8

Quad/Hip Flexor Stretch - RFE

1 x 0:30

Coach

More from Performance Matters

Dominic Mulligan

Msc. Strength and Conditioning, Certified Strength and Conditioning Specialist (NSCA). I'm a Performance coach based in Ireland with over a decade of coaching general population through to Olympic level athletes.

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FAQs

Can I join at any time?

Yes, the program is designed that you can start at any time and you're set up for success.

What if I don't like certain exercises in the program?

Everything is adaptable so please let me know and I can change an exercise for you if you lack the equipment etc.

What happens if I miss a session?

It's recommended that you do 4 sessions a week but if you can only get 2-3 sessions, pick your sessions based on your preference.

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