Sacred Performance
Sacred Strength Performance
Are you tired of putting in hours of work in the gym and not seeing the results you want? Are you constantly searching for a new workout in hopes that it will help you reach your goals? Are you overwhelmed and confused by all the "fitness influencers" on TikTok/Instagram telling you that you need to do this or that in order to make progress? (P.S. Most of the influencers edit their photos/videos and claim that you too can get those "results.")
Program hopping every couple of weeks or worse, every workout isn't helping you. The TikTok/Instagram workouts aren't the path to get you to your desired goals.
Instead of trying to follow the latest trend or "the most killer leg workout ever," or searching endlessly every week/month to find your next your workout, follow a tried and true program that will actually get results.
Never have to think again about what you are going to do in the gym. Sign up for Sacred Performance and have fresh workouts delivered to your phone every week. Easily track progress with the app and start seeing your results sky rocket.
Sacred Performance will help you improve your body composition, improve your strength/lean muscle and improve your conditioning.
A1
Assault Bike/Elliptical/Jump Rope/Jog/Walk
1 x 3:00
A2
90/90 Rotations
1 x 5
A3
Hamstring Floss
1 x 10
A4
Ankle Rock
1 x 10
A5
WORLD'S GREATEST STRETCH
1 x 5
A6
Band Hip Flexor Stretch
1 x 10
A7
Squat Rotations
1 x 5
B1
4-Way Dead Bug
2 x 6
B2
Glute Bridge March
2 x 10
B3
Offset Split Squat
2 x 6
C
Back Squat
6, 6, 6, 12, 12 @ 50, 55, 60, 65, 65 %
D
RDL
8, 6, 5, 5 @ 7
E1
Front Foot Elevated Split Squat
3 x 8
E2
Prone Machine Hamstring Curl
3 x 12
F1
Leg Extension
15, 12, 10
F2
Weighted Glute Bridge
3 x 20
A1
Assault Bike/Elliptical/Jump Rope/Jog/Walk
1 x 3:00
A2
T-Spine Opener
1 x 10
A3
Pass-Through
1 x 10
A4
Prayer Stretch
1 x 10
A5
A-Frame Heel Tap
1 x 5
A6
T-Spine Reach
1 x 10
B1
Face Pull
2 x 15
B2
Captain Morgan
2 x 5
B3
Shoulder Taps
2 x 8
B4
Scarecrows
2 x 10
C
Barbell Bench Press
5 x 10 @ 65 %
D
Bent Over Row
5 x 8
E1
Alternating DB Incline Press
12, 10, 8, 8
E2
Single Arm Lat Pull Down
4 x 10
F1
DB Floor Press
3 x 15
F2
Chest-Supported DB Row
15, 12, 10
A
10 on 20 Off
8 x 10
A1
Assault Bike/Elliptical/Jump Rope/Jog/Walk
1 x 3:00
A2
Pigeon Stretch
1 x 5
A3
Adductor Rock
1 x 6
A4
Ankle Rock
1 x 10
A5
WORLD'S GREATEST STRETCH
1 x 5
A6
Rear Foot Elevated Hip Flexor Stretch
1 x 20
A7
Squat Rotations
1 x 5
B1
Front Plank Foot Lifts
2 x 6
B2
Glute Bridge March
2 x 10
C
Offset Split Squat
2 x 6
D
Back Squat
7 x 4 @ 65 %
E
Barbell Deadlift
4, 3, 3, 2, 2 @ 70, 73, 73, 78, 78 %
F
Leg Press
3 x 8
G
Glute-Ham Raise
4 x 6
H1
Walking Lunges
3 x 6
H2
Seated Calf Raise
3 x 12
A1
Assault Bike/Elliptical/Jump Rope/Jog/Walk
1 x 3:00
A2
T-Spine Windmill
1 x 10
A3
Pass-Through
1 x 10
A4
Quadruped Reach Through
1 x 8
A5
Cat-Cow
1 x 10
B1
Chest Supported Reverse Fly
2 x 15
B2
Captain Morgan
2 x 5
B3
Shoulder Taps
2 x 8
C
Incline Bench Press
5 x 6
D
Pull-Up
5 x 5
E1
DB Overhead Press
4 x 6
E2
Seated Cable Row
4 x 8
F1
Dip
3 x 8
F2
1-Arm DB Row
3 x 10
A
Zone 2 Cardio
1 x 20:00
Chuck Hollwedel
Chuck Hollwedel is an assistant sport performance coach at the Division 1 collegiate level. With over a decade of experience, he has helped athletes with various sports and individuals of all fitness levels accomplish their goals.
When you join a team you’re getting more than programming, you’re joining an online community.
Sacred Performance
Sacred Performance
Sacred Performance
