Perrine Performance
General Fitness, Tactical / Military, Personal Training, Strength & ConditioningFeatures
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training
A
Pre Warm Up warm up
For Completion
Prep
B
Deadlift Prep
3 Rounds 10x Scap Depressions 10x Supine Row (Underhand Grip) or Bent Over Rows with Underhand Grip 5L/5R Touchdown Squat (Slow that tempo DOWN) 3L/3R See Saw to Vertical Jump
C1
Pull-Up
4 x 8
C2
Single Leg RDL
4 x 8
C3
Lunge
4 x 10
C4
Athletic Burpee
4 x 8
D
Cool Down Progression
For Completion
A1
Yates Row
1 x 2
A2
Barbell Bent Over Row
1 x 1
A
Pre Warm Up warm up
2 x 1
B
Cool Down Progression
1 x 1
A1
RDL PA
1 x 3
A2
Yates Row
1 x 2
A3
Barbell Bent Over Row
1 x 1
A
Pre Warm Up warm up
For Completion
Prep
B
Squat/Condo Prep
Complete: 10x Scap Depressions :15 Seated Arm Swings Spiderman Crawls W/ Elbow Drop 10x Pull-Ups/Banded Pull Downs/ Lat Pull Downs :15 L/R Kneeling Arm Swings Spiderman Complex to Vertical Twist 10x Pull-Ups/Banded Pull Downs/ Lat Pull Downs :15 L/R Staggered Stance Arm Swings
C1
Goblet Squat
4 x 8
C2
DB Floor Press
4 x 5
D
Run
8 x 100
E
5 Minute Post Run Cooldown
For Completion
A1
PA Barbell Shrugs
1 x 4
A2
RDL PA
1 x 3
A3
Yates Row
1 x 2
A4
Barbell Bent Over Row
1 x 1
A
Pre Warm Up warm up
For Completion
Prep
B
Dynamic Movement Prep Alpha
2 Rounds :30 - 4 Way Dead Bugs 5 - Inch Worms 5 L/R - Knee Hug To Horizontal Lunge Twist 15 L/R - One Arm Banded Lateral Raise (Use what you have available to apply slight load) 15 - Reverse Shrugs
C
Intro Power Clean Warm Up
3 x 3
D
Power Cleans
5 x 3
E1
Chin-Up
3 x MAX
E2
Step-Up
3 x 10
Strength/Power
F
Dynamic Circuit
Complete 5 Rounds 3 - Depth Jumps 12" - 18" 5 - Jam Squats
G
Cool Down Progression
For Completion
A1
Power Cleans
1 x 5
A2
PA Barbell Shrugs
1 x 4
A3
RDL PA
1 x 3
A4
Yates Row
1 x 2
A5
Barbell Bent Over Row
1 x 1
A1
Step-Ups
1 x 6
A2
Power Cleans
1 x 5
A3
PA Barbell Shrugs
1 x 4
A4
RDL PA
1 x 3
A5
Yates Row
1 x 2
A6
Barbell Bent Over Row
1 x 1
A1
Loaded Russian Twist
1 x 7
A2
Step-Ups
1 x 6
A3
Power Cleans
1 x 5
A4
PA Barbell Shrugs
1 x 4
A5
RDL PA
1 x 3
A6
Yates Row
1 x 2
A7
Barbell Bent Over Row
1 x 1
A1
PA Staggered Stance Squat
1 x 8
A2
Loaded Russian Twist
1 x 7
A3
Step-Ups
1 x 6
A4
Power Cleans
1 x 5
A5
PA Barbell Shrugs
1 x 4
A6
RDL PA
1 x 3
A7
Yates Row
1 x 2
A8
Barbell Bent Over Row
1 x 1
Prep
A
Iso Stability
2 Rounds :30 Dead Bug Home Pos to :30 Alternating Contralateral Dead Bug 5R / 5L :05 Side Pillar Hold to Hip Drop 2R / 2L IT Band Slow Twisting Kick :15 Kneeling Arm Swing
B1
Squat
3 x 5 LWP +5lb
B2
Press
3 x 5 LWP +2.5lb
C1
DB Farmer's Walk
3 x 40
C2
Single Arm Shrug
3 x 12
D1
Rear Delt Flyes
3 x 10
D2
DB Lateral Raise
3 x 10
D3
DB Front Raise
3 x 10
Cody Christensen
I am a Power Athlete Block One Coach. My goal and passion is to empower your daily, occupational, and athletic performance through building your physical and mental capabilities in training.
Brad Baisch
Tactical Athlete
Verified Athlete""
When you join a team you’re getting more than programming, you’re joining an online community.
Perrine Performance
Perrine Performance
Perrine Performance
