OUTPerform Essentials
Perform Strength & Conditioning
Strength & Conditioning, Tactical, First Responders, Functional FitnessOUTPerform Essentials is a foundational program for busy adults who want to train smarter, feel better, and get stronger - without overcomplicating it. This is the perfect program for anyone needing a smart reintroduction to training, for busy adults looking for something "simpler" but still effective, or for those who just simply can't commit to 4-5x/week for the *standard *OUTPerform Monthly Membership.
Movement
A
Knee Hug Deep Breathing - 1 minute 90/90 Shinbox - 1 x 1 minute T-Spine Extension off Bench with Dowel - 1 x 1 minute
Activation
B
Glute Bridge - 1 minute Bear Crawl Forward Backward - 1 minute
C1
DB Front Squat
8, 10, 10
C2
Deadbug
3 x 8
D1
DB Reverse Lunge
8, 8, 6
D2
DB Bear Crawl Pull Through
3 x 6
10 Minute Finisher
E
USE TIMER. Complete final round you're working on when timer goes, record total rounds. 10 Minute Time Cap (or less if crunched for time), AS MANY ROUNDS AS POSSIBLE. A. KB Swings - 12 B. DB Push Press - 8 C. Tall Plank Shoulder Taps - 4/side
Movement
A
Child's Pose Side to Side Lat Mobility - 1 x 1 minute Downward Dog Lunge with Rotation - 1 x 30 seconds/side Lateral Lunge with Overhead Reach - 1 x 30 seconds/side
Activation
B
Prone Shoulder ER ISO Hold - 3 x 10 sec max effort Tall Kneeling Supinated Serratus Reach with Band - 1 x 10/side
C1
Narrow Grip DB Bench Press
8, 10, 10
C2
DB Bentover L's
3 x 12
D1
Dumbbell Yates Row
10, 12, 15
D2
Elevated Narrow Grip Pushup off Bar
3 x MAX
10 minute Finisher
E
Set a timer for 10 minutes, keep moving until timer goes off. A. DB Linear Skip Jacks - 15 B. Air Squat - 10 C. Yoga Pushup - 5 Rest 30 seconds and repeat.
Movement
A
1/2 Kneeling Toe Up Groin Mobility - 1 x 30 seconds/side Sprinter Start Ankle Mobility + Hamstring - 1 x 30 seconds/side Quadruped Hip CARs - 1 x 30 seconds/side
Activation
B
Glute Bridge Walkout - 1 x 1 minute Inchworm - 1 x 1 minute.
METCON - 25 min Time Cap
C
Complete as many rounds as possible in 25 minutes (following guidelines in coaching instructions above ^) **IF you have cardio equipment (spin bike, rower etc.) feel free to use that for the A & C components as well. A. Stair Sprints - 1 minute B. DB Clean and Jerk - 10 C. Jumping Jacks - 1 minute D. DB Renegade Rows - 10 E. Stair Sprints - 1 minute F. Hollow Hold Knee Hug - 10 G. Jumping Jacks - 1 minute H. KB Swings - 10
Ian Schnarr
Ian's built a reputation on delivering personalized, results-driven training that goes beyond cookie-cutter programs. With a BSc in Kinesiology, numerous strength & conditioning certifications, and over 14 years of in-the-trenches experience training NHL stars, Olympians and everyday adults, he emphasizes strength, quality movement and injury resilience as the foundation for lasting results.
Success isn't about gimmicks - it's about smart, proven training that builds strength, resilience and performance. With 14+ years of experience coaching elite athletes and everyday adults, my programs are built for real results - no fluff. Move better, str
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OUTPerform Essentials
OUTPerform Essentials
OUTPerform Essentials
