Persico Performance
Features
4 sessions per week
Must use App app to view and log training
Team Training
A1
Pigeon Stretch
2 x 60
A2
Knee to Wall
2 x 30
A3
Plate Press Squat
2 x 6
B
Front Squat
10, 8, 8, 6
C1
Split Squat
3 x 6
C2
Seated Hamstring Curls
3 x 8
C3
Palof Press HOLD
3 x 30
D1
Leg Extension
10, 8, 6
D2
Standing Calf Raise Machine
3 x 10
A1
Thoracic Extension on Foam Roller
2 x 10
A2
Side Lying External Rotation
2 x 10
A3
T Push-Up
2 x 8
B
Bench Press
8, 6, 6, 4
C1
Single Arm DB Row
3 x 8
C2
Standing Arnold Press
3 x 10
D1
Preacher Curls
3 x 10
D2
Push-Up
20, 15, MAX
D3
Sit-up
3 x 0:30
A1
Child Pose to Cobra
3 x 6
A2
Swissball Prone Y's
2 x 10
A3
Lateral Squat Walk
B1
Ricci's Deadlift Set Up Technique
1 x 1
B2
Dowel Hinge Pattern
3 x 8
B3
Deadlift
3 x 5
C1
Incline DB Bench Press
3 x 8
C2
Inverted Row (Smith Machine)
3 x 8
D1
Heel Elevated Squats
20, 15, 10
D2
DB Farmer's Walk
3 x 20
D3
Plank
3 x 0:45
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The Club
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