Still Got It Training Team
Flores Performance
Strength & Conditioning, Field SportsIf you’re ready to get stronger, move better, and feel athletic again, the Still Got It training team is for you.
This program follows the same principles I use in my own training — helping you build real strength, develop power and speed, and move without feeling tight or beat up every time you get off the couch.
Each week, you’ll get:
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Structured strength, power, and speed sessions designed to rebuild that “athletic” feeling.
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At-home mobility and recovery work to keep your body moving well even on off days.
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Access to a team community where you can ask questions, get feedback, and connect with others chasing the same goal.
A
Hip Series
1 x 5
B1
Mini Pogos
3 x 20
B2
Push Up Rotations
3 x 3
B3
Hip Airplane
3 x 5
C1
Front Squat
3 x 5 @ 6, 7, 8
C2
Shoulder Taps
3 x 8
D1
DB Incline Bench Press
3 x 6 @ 7
D2
Chest Supported Rows
3 x 6 @ 7 lb
E1
BB RDL
3 x 5
E2
Walking Lunge
3 x 5
F1
Hanging Leg Raise
2 x 8
F2
Curl to Press
2 x 8
F3
KB Side Bend
2 x 8
A1
Plank
2 x 00:30
A2
Zombie Deadbugs
B1
Barefoot Step Throughs
2 x 3
B2
90/90 Reaches
2 x 6
C1
Hip Sweeps
2 x 8
C2
KB Hip Lifts
2 x 8
D1
Breakdancers
2 x 6
D2
MB T Spine
2 x 6
A
MB Warm Up
2 x 10
B1
TRX Face Pull
2 x 10
B2
ISO Split Squat w/ Floating Heel
2 x 20
B3
Push Up Rotations
2 x 3
C1
BB Bench Press
3 x 5 @ 6, 7, 8
C2
McGill Sit ups
2 x 6
D1
NG Pull Ups
3 x 5 @ 6, 7, 8
D2
Hip Extensions
3 x 8
E1
Single Leg Squat (to Bench)
3 x 8
E2
Cable Row
3 x 8
F1
EZ Bar Curl
3 x 6
F2
Tricep Extension
3 x 6
A1
Side Plank + Dip
2 x 5
A2
Supine Cable Crunch
2 x 6
B1
90/90 Reaches
1 x 10
B2
Wall T Spine
1 x 6
C1
Copenhagen Plank
2 x 1 @ 10
C2
Plate Lateral Squat
2 x 6
D1
Band Hip Distractions
2 x 1 @ 30
D2
Cable Hip Flexor
2 x 6
E1
Push Up Toe Touches
2 x 6
E2
1/2 Kneeling KB Windmill
2 x 6
A1
Lazy Skips
A2
Side Shuffles
A3
Cariocas
A4
Toe Touches
A5
Lateral Lunge
A6
A-Skips
A7
Buildups
A8
Standing Broad Jump
2, 4
B1
DB Pullover
2 x 8
B2
Hamstring Bridge
2 x 5
B3
Plyo Push-Up on Bench
2 x 8
C1
RFE Split Squat
3 x 5 @ 7
C2
Chin-Ups
3 x 6 @ 7
D1
DB Seated Shoulder Press
3 x 6 @ 7
D2
Hand Supported Single Leg RDL
3 x 6 @ 6 lb
E1
Calf Raise
2 x 8
E2
Bodyweight Knee Extensions
2 x 8
E3
Deficit Push Up
8, 8, MAX
F1
BB Curl
2 x 15
F2
EZ Bar Skull Crusher
F3
DB Lateral Raise
G1
Supine Cable Crunch
2 x 8
G2
Lying Leg Raise
2 x 8
A1
Scap Push-Up
2 x 5
A2
Body Weight Single Leg RDL
2 x 6
A3
Calf ISO Hold
2 x 20
B1
Lateral Leg Swings to Rockbacks
2 x 6
B2
Hip Hikes
2 x 10
C1
EZ Bar Curl
2 x 8
C2
Tricep Extension
2 x 8
D1
DB Shrugs
2 x 8
D2
3 Way Shoulder
2 x 8
E
DB Curl Series
2 x 5
Thomas Flores
Thomas Flores is a Certified Strength and Conditioning Specialist, with over 5 years of coaching. Athletes I have worked with range from high school level, to my current position at the Power 4 Level.
When you join a team you’re getting more than programming, you’re joining an online community.
Still Got It Training Team
Still Got It Training Team
Still Got It Training Team
