TEASER

BREK Performance

Mobility, Functional Fitness, Functional Training, Women's Training, General Fitness
Coaches
Zach Lents and Shannon Schultz

Teaser is a FOUR day per week program that combines Pilates, strength training, mobility, flexibility, and myofacial release.

This is a total body program incorporating beginner to intermediate exercises using dumbbells, kettlebells, resistance bands and traditional Pilates Mat exercises created by Joseph Pilates.

TEASER can be a stand-alone weekly exercise program or added to an individual’s existing fitness program. Quick and efficient workouts done in 30-45 minutes. Expert guidance with detailed videos to help you do every movement perfectly along the way. Minimal equipment is required, and experience with Pilates or strength training is not neccesary.

This program was created by Zach Lents CSCS, NSCA-CPT, PES and his sister Shannon Schultz NCPT, NASM-CPT, NXPRO to bring you over 34 years combined training knowledge of the strength and Pilates fields.

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Traditional Pilates
TEASER brings all of your favorite classical Pilates Matwork and combines them with functional strength. This combo creates one of the most well rounded programs available. Unique programming makes the most simple movements challenging.
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Become Stronger
Teaching you safe ways to incorporate strength into your Pilates programs. No experience is needed with complex movements. Simplified approach to building strength and muscle, while lengthening.
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Simplified Structure
TEASER is easy to navigate, convenient, and includes exercise options and modifications when needed. Top level programming at your finger tips. Connect with your coaches, by posting comments, asking questions, and tagging us on social!
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Move Better
Mobility routines to help you recover and improve range of motion. Dynamic warmups, cool downs, and myofascia release (foam rolling) to make sure you are feeling and moving your best. Avoid injury to help you reach your goals.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Have top level programming and coaching in the palm of your hand. Its all right in the app!
Equipment
Required
Dumbbells, Bands, Mat
Recommended
Kettlebell, Cardio Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-2-12

A1

Hamstring to Lunge

1 x 10

A2

Cat Cow

1 x 10

B1

The Hundred

1 x 100

B2

Single Leg Kick

1 x 5

C1

Goblet Squat

3 x 8

C2

Plank DB Row

3 x 8

C3

Single Leg Stretch

3 x 10

D1

Goblet Split Squat

3 x 8

D2

Kneeling DB Press

3 x 10

D3

Low Plank

3 x 0:30

E1

TRX Tricep Extension

3 x 10

E2

Single Leg Glute Bridge

3 x 8

E3

Spine Twist

3 x 5

F1

Butterfly Stretch

1 x 1:00

F2

Mermaid Stretch

1 x 1:00

Monday
2024-2-13

A1

90/90 Rotate Reach

1 x 10

A2

Lying T-Spine Rotate

1 x 10

B1

Roll Down - Plank - Down Dog

1 x 5

B2

Bridging

1 x 10

C1

KB Deadlift

3 x 8

C2

Push Up

3 x MAX

C3

Side Plank

3 x 0:20

D1

Hand Supported SLDL

3 x 8

D2

Split Stance DB Row

3 x 8

D3

Side Bridge Reach

3 x 8

E1

ISO Squat Banded ER

3 x 20

E2

Bicep Curl

3 x 10

E3

Salutes

3 x 5

F1

Ragdoll

1 x 1:00

F2

Prone Pec Stretch

1 x 1:00

Wednesday
2024-2-15

A1

Down Dog to Pigeon

1 x 8

A2

Kneeling Adductor Rotate

1 x 10

B1

L Sit - Reverse Plank

1 x 5

B2

Banded Kick Backs

1 x 15

C1

DB RDL

3 x 8

C2

DB Floor Press

3 x 8

C3

Shoulder Bridge

3 x 5

D1

DB Lateral Squat

3 x 8

D2

Scaption

3 x 8

D3

Teaser

3 x 5

E1

DB Jump

3 x 8

E2

Bent Over DB Row

3 x 10

E3

4 Point Plank

3 x 5

F1

Swan Stretch Cobra

1 x 1:00

F2

Child's Pose Opposition

1 x 1:00

Thursday
2024-2-16

A1

Gorilla Sit

1 x 10

A2

Kneeling Hip CAR

1 x 10

B1

Side Lying Series

1 x 10

B2

Spine Stretch

1 x 5

C1

Sumo Squat

3 x 8

C2

DB Reverse Fly

3 x 10

C3

Neck Pull

3 x 5

D1

Suitcase Squat

3 x 8

D2

Pilates Push Up

3 x 3

D3

Spine Saw

3 x 5

E1

One Leg Hip Bridge on Bench

3 x 8

E2

Serving - Front Raise

3 x 10

E3

Hand Release Swan

3 x 5

F1

Lunge to Side Bend

1 x 5

F2

Hamstring Stretch

1 x 1:00

Coaches
coach-avatar Zach Lents

Zach Lents CSCS, NSCA-CPT, PES is the owner of BREK Performance and works with professional, collegiate, and general population clientele. With over 14 years of coaching how to move better, perform faster & adventure harder. Building stronger humans, simply. Train for LIFE.

coach-avatar Shannon Schultz

Shannon Schultz NCPT, NASM-CPT, NXPRO is the owner of Shannon Schultz Fitness and has been teaching Pilates and fitness to all ages and levels for over 20 years. She believes consistent movement and correct body mechanics improves overall health, mindset and well-being.

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FAQs
Who is this plan for?
Teaser is for anyone looking to move better while getting stronger. Whether you are coming from a Pilates background and looking to add strength training to your mix, or trying to add in Pilates and movement into your strength routine. This plan works for everyone.
Do I need Pilates experience?
No. All levels can do this plan. Detailed videos show proper form for every movement, and notes for all focus points as well.
What equipment is needed?
A couple DB's and possibly one heavy KB. Mini bands and a mat and this plan can be done. If you have access to a full gym that will allow more diversity with the options. Bare minimum or fully equipped, both work here.
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TEASER
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