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 !
A1
MP Slantboard Squats
1 x 10
A2
Banded Ankle Dorsiflexion Mobilization
1 x 10
A3
MP Deep Squat w/Thoracic Rotation
1 x 10
Circuit
B
2x 1. 10 Jump Squats 2. 30 Crunches 3. 20 Sit ups 4. 20 SL Glute Bridges per leg
C
Back Squat
10, 8, 6, 4, 20
D1
Sumo Deadlift
4 x 8
D2
Prone Machine Hamstring Curl
4 x 12
E1
Leg Press
10, 10, 8, 8
E2
MP Walking Pulse Lunges
4 x 20
F
Max Effort Wall Sit
G
Meditation/Diaphragmatic Breathing - 5 min
1 x 5:00
Prep
A
MP Pre-Hab Upper Push
1.) Inch Worm/Push Up/Alt. Spiderman 3x 2.) Banded Pull Aparts 20/10/10 3.) Foam Roller Book Opener & Windmill 8x 4.) KB Press Deadbug 5x 5.) Banded Lateral Step w/Push up 8x
B
Foam Roller Book Opener & Windmill
2 x 15
C1
MP Swiss Bar Floor Press
10, 8, 6, 4, 4
C2
MP Arm Farmer Carry
@ 20
D1
MP SA Half Kneeling OH Press
4 x 8
D2
MP PB Push Pull
4 x 8
E1
MP Incline Bench Alternating Low Start
4 x 6
E2
MP Y,T,Ws
4 x 10
F1
MP Crunch Machine
3 x 15
F2
MP 8-Point Plank
3 x 0:30
Max Effort Push Ups
G
Recovery
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
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
Reverse Grip Barbell Bent Over Row
4 x 12
B2
Standing DB Hammer Curl to Press
4 x 8
C1
Overhand Lat Pull Down
3 x 15
C2
Med Ball Slam
3 x 10
C3
Tricep Rope Pulldowns
3 x 15
D1
MP Seated Cable Row w/ 5 sec Eccentric
4 x 6
D2
MP DB Farmer Carry w/ 8 Shrugs
3 x 40
E
Single Arm Rows Drop-Set
8, 16, 8, 16, 8, 16
Conditioning
F
6 Movement Finisher
1 ROUND 1.) Close Grip Push Ups 16x 2.) Hammer Curls Against the Wall 16x 3.) Side Plank Each Side 30sec 4.) Tall Kneel (Both Knees on ground) Banded Pull Aparts 20x 5.) Max Effort Push Ups (Keep track of how many you did for next week)
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
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Maksperformance - Train With Me
Maksperformance - Train With Me
Maksperformance - Train With Me
