Perrine Performance
Perrine Performance
General Fitness, Tactical / Military, Personal Training, Strength & ConditioningPerrine Performance was founded in 2021 with the mission to empower individual performance in their daily demands. Our principle based methods to strength and conditioning is a no nonsense approach to set you up and smash your goals!
Are you training to improve your daily quality of life, increase your performance in occupational demands, or carry over to field or court sports? We got you covered. Understanding what you are training for gives us a path way in bridging you from where you are to where you want to be.
Circuit
A
This weeks Pre Warm Up Warm Up 1-3 Rounds of: 3 L/R Jimmy Buffets 20 L/R Standing Teapots 20 Banded Good Mornings
A
Pre Warm Up warm up
For Completion
Quicksand Run Prep
B
5 - Toe Up Glute Bridges :05 Hold 5 L/R Glute Bridge Knee Up 5 L/R Supine Knee Up 10 yd Knee Up Steps - No Arms 10 yd Knee Up Marches - No Arms 10 yd Knee Up Marches - W/ Arms 5 L/R Standing Switches 10 yd Switches 10 yd Switches w/ Bounce
C1
Push Up Starts
2 x 10
C2
Flying Starts
2 x 20
C3
Empty Sleds
2 x 10
D
Sled Sprints
4 x 10
E
Squat
3 x 5 LWP +5lb
F1
Press
3 x 5 LWP +2.5lb
F2
Step-Ups
3 x 5
G
5 Minute Post Run Cooldown
For Completion
A
Pre Warm Up warm up
For Completion
Circuit
B
Tabata Protocol 4 minutes total of work :20 seconds per movement :10 seconds of rest/transition Dead Bug Home Med Ball to Toes (select a wall ball/slam ball/or band) Side Pillar (alternate side every round) Loaded Russian Twists Tally up your Loaded Russian Twist reps and add it to the leaderboard. Enter your weight used in the comments.
C
Cool Down Progression
For Completion
Prep
A
Shoulder Warm Up
20 reps each with a 1 sec hold Banded External Rotations Straight Arm Pull Apart Diagonal Pulls (Cheerleaders) No more than 3 minutes
B
Plyometric Prep Sequence
For Completion
C
Deadlift
1 x 5 LWP +10lb
Plyo Circuit
D
3 Rounds of: 5 - Front Carry Squats - AHAP 5 - DB Jumps 15 - 30 lbs 3 - Broad Jumps 5 - Banded Accelerated Jumps
E
Pull-Up
3 x MAX
F
Cool Down Progression
For Completion
Circuit
A
This weeks Pre Warm Up Warm Up 1-3 Rounds of: 3 L/R Jimmy Buffets 20 L/R Standing Teapots 20 Banded Good Mornings
A
Pre Warm Up warm up
For Completion
Slam Circuit
B
2 Movements to Execute Front Carry Hold Sandbag Clean 1 Piece of Equipment A heavy @$$ Sandbag or Slam ball Queue up Slam by Onyx The Execution. Once you hit play, pick up the sandbag and go for a walk. Every time they yell SLAM, hurl that heavy SOB over you shoulder then pick it back up. Be prepared and get queued in! Add your weight used to the leaderboard and .... no sandbagging...
C
Cool Down Progression
For Completion
Circuit
A
This weeks Pre Warm Up Warm Up 1-3 Rounds of: 3 L/R Jimmy Buffets 20 L/R Standing Teapots 20 Banded Good Mornings
A1
Contralateral Deadbug
2 x 5
A2
Captain Morgan
2 x 3
A3
Spiderman Complex to Vertical Rotations
2 x 3
A4
Lateral Lunge Step
2 x 5
A5
Lateral Step to UAP
2 x 10
B
5 Way Medball Circuit
2 x 3
C
Squat
3 x 5 LWP +5lb
D1
PA Bench Press
3 x 5 LWP +2.5lb
D2
Lunge
3 x 10
E
Lateral Step and V. Jump
8 x 3
F
Cool Down Progression 2
Conditioning
A
Dynamic Movement Prep Tac
3 Rounds 10R/L Lateral Skips 10 Yard Spiderman Crawls w/ Elbow Drop 4R/L Spiderman to Lateral Flex/Ext 4 R/L Leg Cradle Lunge Twist
B
Dierkes Lake Hike - 1.8 Mile
C
5 Minute Post Run Cooldown
Cody Christensen
I am a Power Athlete Block One Coach. I have been involved in coaching youth athletes, military and law enforcement personnel, and general population since 2008. Coaching is my passion true passion I believe that understanding an individuals 'Why' and building a connection to training empowers people to attack their daily demands, physically and mentally!
Make the decision to improve your abilities in your daily demands and join our team. If you are training for Life, Occupation, or Sport, STRENGTH will empower you today!
Start My 7-Day Free Trial
Brad Baisch
Tactical Athlete
Verified Athlete"It's just crazy how much stronger my legs are this year and how that makes everything so much easier."
When you join a team you’re getting more than programming, you’re joining an online community.
Perrine Performance
Perrine Performance
Perrine Performance
