BK Performance
Jiu Jitsu, Wrestling, Martial Arts, Tactical, Tactical / MilitaryFeatures
6 sessions per week
Must use App app to view and log training
Team Training
A1
1/2 Kneeling Hip Flexor
2 x 0:30
A2
Quadruped Groin Stretch
2 x 10
A3
Wall Slides
2 x 10
B1
Trap Bar Deadlifts
3 x 10
B2
Bride + Adduction
3 x 10
B3
Turtle Turns
3 x 10
C1
1-Arm DB Row
3 x 10
C2
Bench Back Extensions
3 x 10
C3
Barbell Bicep Curl
3 x 10
D1
Lateral Neck Flexion
2 x 0:15
D2
Bench sup Neck extension
2 x 0:15
D3
Bench Sub Next Flexion
2 x 0:15
A
Rowing
1 x 20:00
B
BK Hip Flow 1
C1
FRC Arm Circles
2 x 10
C2
FRC Shoulder ER
2 x 5
D1
Banded Neck Rotations
2 x 10
D2
Lateral Banded Neck Iso
2 x 0:15
A1
1/2 Kneeling T-spine Rotations
2 x 10
A2
Cable Hip flexion
2 x 10
A3
Plate Pinch Grip Hold
3 x 0:30
B1
Linear Pogos
2 x 20
B2
Farmer Carry
3 x 0:30
C1
Front Squats
3 x 10
C2
Box Jump
3 x 5
C3
1 Arm Floor Press w/ Bridge
3 x 10
D1
DB Step Up
3 x 10
D2
TRX Fall out
3 x 10
D3
Inverted Skull Crusher
3 x 10
A
Rowing
1 x 20:00
B
BK Hip Flow 1
C1
FRC Arm Circles
2 x 10
C2
FRC Shoulder ER
2 x 5
D1
Situp Medball Throw
2 x 10
D2
Hanging Knee Raise
2 x 10
D3
Plank Taps
3 x 4
D4
Russian Twists
3 x 10
A1
T-Spine Rotations & Groin Stretch
2 x 5
A2
Bridge + Rotations
2 x 10
A3
Swimmers
2 x 10
B1
Pallof Press
3 x 10
B2
3D Band Rotations
3 x 10
C1
Staggered stance - 1 Leg RDL
3 x 10
C2
Lat Landmine Squat
3 x 10
C3
Lateral Slide Lunge
3 x 10
D1
Landmine Press
3 x 10
D2
High to Low Row
3 x 10
E
KB Lateral Sways
4 x 0:30
A
Rowing
1 x 20:00
B1
FRC Hip flexor
3 x 5
B2
FRC - Shin Box IR
3 x 5
C1
Banded Neck Rotations
2 x 10
C2
Lateral Banded Neck Iso
2 x 0:15
When you join a team you’re getting more than programming, you’re joining an online community.
Nick Sanders - BJJ Strength
Nick Sanders - BJJ Strength
Nick Sanders - BJJ Strength
