BK Performance
Football , Basketball, Soccer, Lacrosse, Track & Field, Softball, Volleyball, Swimming, Hockey, WrestlingThis program is for any highschool athlete looking to take their game to the next level. Throughout this 12 week program we will start with foundational strength to teach you proper movement patterns and build a foundation. We then move to a month of pure strength training before finishing up with high speed and power work. If you follow along and work hard after the 12 weeks you will not only be stronger and faster, but you will move better and be fully prepared for the next season.
Features3 sessions per week
Must use App app to view and log training
Team Training
A
Foam Roll Technique
1 x 5:00
B1
1/2 Kneeling Hip Flexor
2 x 0:30
B2
Deadbugs
2 x 10
C1
Goblet Squats
4 x 8
C2
Depth Drop
3 x 5
C3
DB Bench Press!
3 x 8
D1
Step ups
3 x 8
D2
Pallof Press
3 x 5
D3
FRC Arm Circles
3 x 5
E1
DB Lateral Squat
3 x 8
E2
KB Waiter Carries
3 x 40
E3
Push-ups
3 x 15
A1
Bike
1 x 10:00
A2
BK Hip Flow 1
1 x 10:00
A
Foam Roll Technique
1 x 5:00
B1
Bridge + Rotations
2 x 10
B2
FRC Hip Circles
2 x 5
C1
RDLs
3 x 8
C2
Triple Jump
3 x 1
C3
Pull-ups
3 x 8
D1
RFESS
3 x 8
D2
T-Spine Rotations & Groin Stretch
3 x 10
D3
Plank Band Rows
E1
Slide Leg Curl
3 x 8
E2
TRX Row
3 x 15
E3
KB FR Walk
3 x 40
A
Foam Roll Technique
1 x 5:00
B1
Bear Crawls
2 x 20
B2
Child Pose
2 x 10
C1
Trap Bar Deadlifts
3 x 8
C2
Deadbugs - Band Assisted
3 x 10
C3
Shin Box Get up
3 x 5
D1
Landmine Squat to Press
3 x 8
D2
KB Swing
3 x 15
D3
TK Low to High Chop
3 x 8
E1
Staggered Stance RDL
3 x 10
E2
FFE Split Squat
3 x 10
E3
Plank Taps
3 x 0:20
A1
Bike
1 x 10:00
A2
Morning Yoga - Easy 15 min
1 x 15:00
When you join a team you’re getting more than programming, you’re joining an online community.
Summer Sports Performance Training - EXOS
Summer Sports Performance Training - EXOS
Summer Sports Performance Training - EXOS
