REIGN

Ballistic Performance

Coach

Derrick Ball

REIGN is the most intentional program we've ever created because it reflects how we live: controlled, committed, and relentless.

This is the only track where every member is on the exact same day, training side-by-side with the Ballistic team and community. No restarts. No guesswork. Just a relentless commitment to real-world strength and sustainable conditioning.

Combining the power of full-body conjugate strength training with long-duration Zone 2 conditioning (think rucking, sled work, and weighted carries), REIGN is built for those who’ve already put in the reps and want to keep what they’ve earned.

$29 / mo

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Real-world Strength

Move furniture, carry kids, load the truck—everyday tasks feel easy because your whole body is trained to produce force when it counts.

Sustained Energy

Steady Zone 2 work lowers resting heart rate and boosts circulation, so long workdays and family activities no longer drain your battery.

Durability and Resilience

Balanced, full‑body training evens out weak links and reinforces joints and tendons, cutting down on aches and helping you stay active for the long haul.

Fast Recovery, Clear Focus

Improved aerobic capacity and nervous‑system efficiency mean you wake up less sore and mentally sharper—ready to lead at home and at work.

4-week Training Blocks

Four weeks is the sweet spot: long enough to learn each lift, let muscles and connective tissue adapt, and push hard for measurable gains—then we advance the variables before progress stalls, keeping you on track toward your goals.

Features

Programming 6 days per week

Complete guidance from start to finish: specific warm-ups, efficient training splits, detailed instructions, core work, and mobility/flexibility.

Demo Videos

Instructional videos that demonstrate and outline the correct set-up and technique for every exercise.

Committed Team

We're here each step of the way, answering your questions and providing guidance and accountability as you work through the program.

Delivered through TrainHeroic

We've partnered with the best app in training to ensure you get the world-class experience you deserve.

Equipment

Required

Squat Rack // Pull-up Bar // Barbell // Kettlebells // Dumbbells // Adjustable Bench // Rings/TRX // Cardio Machine (e.g., Bike, Rower, Ski Erg, etc.)

Recommended

Resistance Bands // Chains // Plyo Box // Dip Belt // Medicine Balls

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 2 Day 2

Prep

Time Priority Warm-up 2.0 [Full Body 1]

One round quality:  30sec Inchworm + Push-up  —10sec Rest—  30sec Knee-to-Chest Pull + Samson Stretch  —10sec Rest—  30sec World’s Greatest Stretch, 15sec/side  —10sec Rest—  30sec Alternating Pigeon Pose  —10sec Rest—   Directly into…   One round for quality:  30sec Isometric TRX/Ring Row  —10sec Rest—  30sec T Push-up  —10sec Rest—  30sec Air Squat  —10sec Rest—  30sec Low Front Plank  —10sec Rest—  30sec Tall Kneeling Dumbbell Halo  —10sec Rest— 

Goblet Squat (Ballistic Performance)

4 x 5

Dumbbell RDL (FBB)

4 x 5

Eccentric Pull-up (OPEX)

3 x 8

Half-Kneeling Single-arm Dumbbell Press

3 x 12

Alternating Dumbbell Hammer Curl

3 x 20

Ab Wheel

3 x 15

Box Breathing

10 cycles of the following: 4-second inhale 1-sec hold 4-sec exhale 1-sec hold *Ensure that music is turned off and you're free of distractions

Monday

Week 2 Day 3

Prep

Movement Flow Warm-up

Perform 1-2 rounds of the following as a continuous, flowing series, resting for 15-30 seconds between rounds: 1x Inchworm + Push-up 3ea World's Greatest Stretch 15sec Pigeon Pose, right 15sec Pigeon Pose, left 5ea Adductor Stretch + Thoracic Rotation 5ea Supine Hamstring Extensions 12x Glute Bridge 12x Band Pull-apart

Circuit

45-60-minute Weighted Walk Intensity: Zone 2* A Weighted Walk can be performed with a weight vest or rucksack *To estimate Zone 2, take 180-age

Full Body Flexibility/Mobility

Accumulate 1-2 minutes per position, per side: Toe Elevated Calf/Hamstring Stretch Couch Stretch Pancake Stretch

Tuesday

Week 2 Day 4

Prep

Time Priority Warm-up 2.0 [Full Body 2]

One round for quality:  30sec Shoulder Tap  —10sec Rest—  30sec Groiner Stretch  —10sec Rest—  30sec Shoot-the-Moon  —10sec Rest—  30sec Alternating Pigeon Pose  —10sec Rest—   Directly into…   One round for quality:  30sec Russian Dumbbell Swing  —10sec Rest—  30sec Bent-over Row  —10sec Rest—  30sec Hand-release Push-up  —10sec Rest—  30sec Hollow Hold  —10sec Rest—  30sec Single-arm Farmer Carry,  (Right side on 1st round, left side on 2nd ) —10sec Rest— 

Alternating Dumbbell Bench Press

4 x 6

Weighted Supine Ring Row (CF446)

4 x 6

Banded Glute Bridge

3 x 20

Single-arm Farmer Carry (Ballistic Performance)

3 x 150

Kettlebell Lateral Lunge, non-alternating

3 x 15

Cable Face Pull

3 x 20

Recovery

Box Breathing

10 cycles of the following: 4-second inhale 1-sec hold 4-sec exhale 1-sec hold *Ensure that music is turned off and you're free of distractions

Wednesday

Week 2 Day 5

Prep

Time Priority Warm-up [Condition 1]

Two rounds for quality: 30sec Knee-to-Chest Pull + Samson Stretch --10sec Rest-- 30sec Leg Swing + Single-leg RDL --10sec Rest-- 30sec Shoot-the-Moon --10sec Rest-- 30sec Groiner Stretch --10sec Rest-- 30sec Butt Kick --10sec Rest-- 30sec High Knee --10sec Rest-- 60sec Bike, Row, or Run --10sec Rest--

Circuit

Five rounds: Minute One - Row Minute Two - Farmer Carry Minute Three - Echo/Assault Bike Minute Four - AbMat Sit-up Minute Five - Jump Rope Minute Six - Rest Intensity: Zone 2* *To estimate Zone 2, take 180-age Stimulus: Move at a steady, manageable pace across the five rounds Scaling: Row - modify to another cardio machine Farmer Carry - decrease load; Stationary Farmer March Bike - modify to another cardio machine Jump Rope - Ali Shuffle or Line Hop

Full Body Flexibility/Mobility

Accumulate two minutes per position, per side: Foam Roll T-spine Foam Roll Lat/Serratus Lacrosse Ball Prone Pec Smash

Thursday

Week 2 Day 6

Prep

Time Priority Warm-up 2.0 [Full Body 3]

One round for quality:  30sec Single-arm Ring Row, 15sec/side  —10sec Rest—  30sec Scap Push-up  —10sec Rest—  30sec Hip Circle, 15sec/side  —10sec Rest—  30sec Alternating Pigeon Pose  —10sec Rest—   Directly into…   One round for quality:  30sec Skater Jump  —10sec Rest—  30sec Burpee  —10sec Rest—  30sec Single-arm Dumbbell Hang Clean to Lunge  —10sec Rest—  30sec Single-arm Dumbbell Push Press  —10sec Rest—  30sec V-up  —10sec Rest—

Banded Goblet Cyclist Squat (FBB)

5 x 5

Sumo Deadlift (FBB)

5 x 3

Single leg Stability Ball Hamstring Curl (Ballistic Performance)

3 x 15

Supine Medicine Ball Chest Pass

3 x 5

Chest-supported Dumbbell Front Raise

3 x 20

Hanging Knee Raise (Ballistic Performance)

3 x 20

Recovery

Box Breathing

10 cycles of the following: 4-second inhale 1-sec hold 4-sec exhale 1-sec hold *Ensure that music is turned off and you're free of distractions

Friday

Week 2 Day 7

Prep

Foam Roll Mobilization Series

Accumulate ~30 seconds per side, per muscle group (60 seconds for the T-Spine): Hamstrings Hip Flexors T-Spine Lats *Series begins at 0:00 and ends at 0:28 in the video

Prep

Hinshaw Warm-up

Find a section of the gym floor, turf, or outdoor space that is approximately 15yards in length and perform each exercise for one length: Toe-out Walk Toe-in Walk Heel Walk High Knee Karaoke, left foot lead High Knee Karaoke, right foot lead Over the Hurdle (Close-the-hip) Knee-to-chest Pull Figure Four Pull Alt Samson Stretch Alt Hip Flex Torso Twist Frankenstein High Knee Butt Kick Straight-leg Shuffle Side Shuffle, left foot lead Side Shuffle, right foot lead Side Jack, left foot lead Side Jack, right foot lead 400-meter Run

Circuit

Select one of the following options: 45-60-minute Weighted Walk 30-45 minute Walk-Jog 30-45 minute Mixed Modal Effort* Intensity: Zone 2 (180-age = desired bpm) *For the Mixed Modal Effort, pick from cyclical movements (row, bike, run, jump rope, ski), weighted carries (farmer, front rack, sandbag), sled drags/pushes, and/or core work (hollow rocks, plank pull-throughs). Mix and match these movements in any order/format that meets or exceeds the prescribed time.

Coach

More from Ballistic Performance

Derrick Ball

I'm dedicated to reaching people and changing lives through fitness. I have extensive education and diverse experience in the industry, and I'm committed to helping improve their quality of life. As an NSCA Certified Strength and Conditioning Specialist, CrossFit Level 3 Trainer, and USAW Level 1 Coach, I bring a comprehensive skill set to guide and empower others on their fitness journey.

Strength that rules. Discipline that lasts.

If you’re 30–45, have a solid training background, and want to carry your strength, stamina, and function into your 50s, 60s, and beyond—this is your program. This isn’t about getting shredded or chasing PRs.  It’s about becoming unbreakable, maintaining

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FAQs

How long are the workouts and how many days per week is the program?

Workouts are designed to take about 60 minutes. You’ll train six days per week—three full‑body strength sessions and three Zone 2 conditioning sessions, with one full rest day.

What equipment do I need?

At minimum you’ll need standard gym equipment: barbell and plates, squat rack, adjustable bench and pull‑up bar, dumbbells and kettlebells, etc. For the best experience, have access to: TRX/rings, a plyo box, and adjustable cable or band setup, sled or prowler, and weighted ruck/backpack.

What if I want to add something to the program?

REIGN already covers all your strength, conditioning, and mobility needs, so nothing extra is required. If you still want more, limit it to 20–30 minutes of very easy movement, mobility, or skill work—no extra heavy lifts or HIIT—and back off if sleep, energy, or soreness start to slide.

What level do I need to be at to complete this program?

REIGN is built for experienced lifters—generally 5+ years with barbell training. You should already be proficient in the main lifts, comfortable following a structured program 6 days/week, and able to recover well from moderate‑to‑heavy sessions.

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