Maksperformance - Train With Me
Maksperformance
Functional TrainingI have designed Maksperformance - Train with me team as a way to train smarter in the gym whether it be for sport, work, or just moving better for every day life. My goal for you is to achieve the best version of yourself through pliability, strength training, plyometrics, contrast training, mindfullness & recovery no matter what level of fitness you are at. This is for everyone! I guarantee you have never trained like this before !
Conditioning
A
MP Pre-Hab Prep Phase 1
1.) On the way to the gym - car sauna : 10 min away from the gym crank the heat in your car full blast to get a a little sweat going. 2.) Get yourself a tennis or lacrosse ball and roll your feet 30 secs per foot. 3.) Foam roll anything you need to (back, quadriceps, hamstrings, hips etc.) 4.) Inch Worm to Alternating Half Kneeling Spidermans 3x per side 5.) Deep Squat to Hip Raise (Press down on fingers with toes as you raise up) 10x 6.) Deep Squat Thoracic Rotation 5x per side 7.) Banded Pull Aparts 20x 8.) Yoga Block Glute Bridges 10x 9.) Dynamic Pigeon Stretch 3x 10.) Bird Dogs 5x per side 11.) Wall Press Calf Raises (opposite leg up into sprinter position) 15x per leg 12.) KB or Arms locked out Dead Bugs from the floor 10x per side 13.) Mini Band Clamshells 10x per side
B1
Back Squat
4 x 20 @ 115 lb
B2
Air Squat
4 x 20
C1
Leg Press
4 x 20 @ 90 lb
C2
Air Squat
4 x 20
D1
Leg Extension
4 x 20 @ 105 lb
D2
Air Squat
4 x 20
E1
Prone Machine Hamstring Curl
4 x 20 @ 60 lb
E2
Walking Lunges
4 x 20
E3
Air Squat
4 x 20
F
Meditation/Diaphragmatic Breathing - 5 min
1 x 5:00
A
Airdyne
1 x 7:00
B
Booty Band Glute Activation
1 x 1
Stationary Lunge Complex
C
DO THESE WITH INTENT ! Decel and absorb the ground and explode out of the bottom position smoothly and controlled. 5/5 Per leg 1.) Forward 2.) Reverse 3.) Lateral 4.) Curtsy 5.) Front Cross Over
D1
Split Stance ISO Hold
3 x 0:30 @ 0, 5, 0 lb
D2
RFE Split Squat
3 x 6
E1
Barbell Deadlift
3 x 6
E2
Walking Lunges
3 x 10
F
Front Squat
8, 6, 4
G
Prone Machine Hamstring Curl
3 x 10
H
Stairs
1 x 10:00
A
Airdyne
1 x 7:00
Conditioning
B
TWMT Circuit Phase 3
3 ROUNDS 1. Inch Worm to Push-Up to Alternating Spiderman 3x 2. Banded Pull Aparts Underhand 10x, Overhand 10x , Diagonal 10x 3. Wide Stance Crunches 30x, Weighted (DB or Plate) Sit-Ups 20x, Push-Up to Twist Mt. Climber Each Foot to Elbow 5x
C
Pull-Up
6, 6, 3, 3
D1
Alternating Dumbbell Incline Bench Press
3 x 16
D2
DB Renegade Row
3 x 16
E1
Barbell Bicep Curl
3 x 10
E2
DB Overhead Tricep Extension
3 x 10
F1
3-way Shoulder Shocker
3 x 10
F2
V-Ups
3 x 25
A
Airdyne
1 x 7:00
Conditioning
B
TWMT Circuit Phase 3
3 ROUNDS 1. Inch Worm to Push-Up to Alternating Spiderman 3x 2. Banded Pull Aparts Underhand 10x, Overhand 10x , Diagonal 10x 3. Wide Stance Crunches 30x, Weighted (DB or Plate) Sit-Ups 20x, Push-Up to Twist Mt. Climber Each Foot to Elbow 5x
C1
Sled Sprints
3 x 20
C2
1-Arm DB Row
3 x 12
C3
DB Shoulder Press
3 x 12
D
Heavy Farmer Carry
@ 20
E1
Barbell or Glute Bridge Machine Bridges
10, 8, 6, 4
E2
DB Snatch
3 x 12
E3
Alternating Stationary Lateral Lunges
3 x 8
F
Max Effort Wall Sit
1:00, 2:00, 3:00
A
Airdyne
1 x 7:00
Conditioning
B
TWMT Circuit Phase 3
3 ROUNDS 1. Inch Worm to Push-Up to Alternating Spiderman 3x 2. Banded Pull Aparts Underhand 10x, Overhand 10x , Diagonal 10x 3. Wide Stance Crunches 30x, Weighted (DB or Plate) Sit-Ups 20x, Push-Up to Twist Mt. Climber Each Foot to Elbow 5x
C
Bench Press
15, 12, 8, 6, 4
D
Hang Clean
4, 4, 2, 2
E1
Barbell Row
8, 8, 6, 6
E2
Shoulder Press
8, 8, 6, 6
F1
Barbell Bicep Curl
3 x 10
F2
Tricep Pushdown
3 x 10
G
Pull-Up
4 x 3
H
Stairs
1 x 10:00
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Maksperformance - Train With Me
Maksperformance - Train With Me
Maksperformance - Train With Me
