Perform360
Strength & ConditioningThis program is designed to turn you into what we call the 'Everyday Athlete'. We define this term as having the ability to physically handle the demands of everyday life. No matter what they may be. Whether you participate in recreational sports, want to be fit so you can keep up with the kids, or just love to train, then this is the perfect training program for you.
- Each training session will take approx 60min.
- Each week there are 4 training days and 3 recovery days.
What's the program like?
You'll be guided through a mobility warm-up that's created to prime the body for training and is specific for the session you're about to perform.
Then you'll go in to a strength block which is the foundation of the whole program. This is where you'll be moving some heavy weights!
Next you'll even out the body with a structural balance block to remove any imbalances you might have. Followed by a conditioning section to make sure you have a very solid base level of fitness.
Then you'll finish off with a recovery protocol to calm down the central nervous system and get the recovery process started before you even leave the gym.
4 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Movement prep 7 LB - with vids
Foam rolling - 3min Choose 1 or 2 of the following. Glutes/hamstrings/adductors/ITB/hip flexors Mobility - 1 round 2 worlds greatest stretch - Each side 5 Downward dogs 6 Cossack squats 5 Adductor rock backs - each side 2 Aeroplanes - each side Activation and circulation - 1 round 10 Crab walks - each way 5 air squats - with band 10 Deadbugs 2min Ergo - medium pace to warm up OR 200m run.
B1
Back Squat
4 x 5
B2
90 90
3 x 3
C1
Barbell RDL
3 x 6
C2
Lateral Lunge
3 x 8
C3
Plank
3 x 0:30
Conditioning - Level 1
D
10min time cap Start a new round every 2min. No falling behind the timer. 5 Rounds for time 10x KB Swings 10x Goblet squats 20x Russian twists
Conditioning - Level 2
E
10min time cap Start a new round every 2min. No falling behind the timer. 5 Rounds for time 3x Power cleans 5x Front squats 20x Russian twists
Recovery
F
Breathing drills 1. Couch stretch 2. Weighted pancake 3. Hangs
Prep
A
Movement prep 7 - with videos
Foam rolling - 3min Choose 1 or 2 of the following. Lats/rear delts/thoracic/chest Mobility - 1 round 5 crab reaches - each side 3 DB OH rotations in squat hold - each side 5 table tops 5 Open books - each side 5 Elephants - each side Activation and circulation - 1 round 10 band pull aparts 5 scaps push ups 5 push ups 10 deadbugs 2min Ergo - medium pace to warm up OR 200m run
B1
Bench Press
5, 5, 5, MAX
B2
Chest-Supported DB Row
8, 8, 8, MAX
B3
Wall angels
3 x 5
C1
Turkish Get Up
3 x 1
C2
Chin-Up
3 x 14
C3
Ab wheel roll outs
3 x 5
Conditioning
D
5 rounds for time. 20 Push ups 20 Hollow body rocks 40m DB Farmer carry
Recovery
E
Breathing drills 1. 2min Seated shoulder 2. 5 reps Weighted pancake 3. 10 reps broomstick dislocates
Prep
A
Movement prep 7 LB - with vids
Foam rolling - 3min Choose 1 or 2 of the following. Glutes/hamstrings/adductors/ITB/hip flexors Mobility - 1 round 2 worlds greatest stretch - Each side 5 Downward dogs 6 Cossack squats 5 Adductor rock backs - each side 2 Aeroplanes - each side Activation and circulation - 1 round 10 Crab walks - each way 5 air squats - with band 10 Deadbugs 2min Ergo - medium pace to warm up OR 200m run.
B1
Deadlift
4 x 5
B2
90 90
3 x 3
C1
Reverse Lunges
3 x 12
C2
Single Leg RDL
3 x 5
C3
L-Sit
3 x 0:15
Conditioning
D
Format 10min AMRAP 4 Vert jumps OR box jumps 10 Front rack walking lunge (KB's OR DB's) 1min rest
Recovery
E
Breathing drills 1. Couch stretch 2. Weighted pancake 3. Hangs
Prep
A
Movement prep 7 - with videos
Foam rolling - 3min Choose 1 or 2 of the following. Lats/rear delts/thoracic/chest Mobility - 1 round 5 crab reaches - each side 3 DB OH rotations in squat hold - each side 5 table tops 5 Open books - each side 5 Elephants - each side Activation and circulation - 1 round 10 band pull aparts 5 scaps push ups 5 push ups 10 deadbugs 2min Ergo - medium pace to warm up OR 200m run
B1
Shoulder Press
4 x 5
B2
Pull-Up
4 x 5
B3
Wall angels
3 x 5
C1
Bent Over Row
3 x 8
C2
Dip
3 x 8
C3
Band Pull-Apart
3 x 20
Conditioning
D
5 rounds 10 or 15 Push ups (hands no wider than shoulders for these) 10 DB or BB Bicep curls 20sec Side plank - each side
Recovery
E
Breathing drills 1. 2min Seated shoulder 2. 5 reps Weighted pancake 3. 10 reps broomstick dislocates
Prep
A
Movement prep 7 LB - with vids
Foam rolling - 3min Choose 1 or 2 of the following. Glutes/hamstrings/adductors/ITB/hip flexors Mobility - 1 round 2 worlds greatest stretch - Each side 5 Downward dogs 6 Cossack squats 10 Table tops Activation and circulation - 1 round 10 Crab walks - each way 20 band pull aparts 10 Deadbugs 2min Ergo - medium pace to warm up OR 200m run.
METCON
B
Complete 5 rounds for time. In this METCON you will do 5 rounds of the circuit going down the list until or of the exercises have been done. That is one round. Each round the reps decrease by 2. After each round is a 200m run. Round 1 - 10 reps Round 2 - 8 reps Round 3 - 6 reps Round 4 - 4 reps Round 5 - 2 reps BB thrusters Burpees Run
Recovery
C
Breathing drills 1. Couch stretch 2. Weighted pancake 3. Hangs
When you join a team you’re getting more than programming, you’re joining an online community.
Perform 360 Everyday Athlete
Perform 360 Everyday Athlete
Perform 360 Everyday Athlete
