BK Performance
Over the last 10+ years I've been a strength coach with The US Olympic Ski team, X-Games, St. Louis Cardinals, Chicago White Sox, St. Louis University, and EXOS Sports Performance. I've worked with Olympic & X-games gold medalists, World series Champions, Silver sluggers, MLB All-stars and NCAA champions.
My programs are always based around the same principles. MOVE WELL, MOVE FAST, MOVE HEAVY! Variations of this can help almost anyone get closer to their goals. In This program JOIN ME with the programs I do day to day.
I will constantly progress the program with new objectives keeping those three principles in mind.
Anyone can join anytime.
Come train with me NOW and start seeing results you've been looking for.
7 sessions per week
Must use App app to view and log training
Team Training
A1
1/2 Kneeling T-spine Rotations
2 x 5
A2
Crossconnect Marching
2 x 20
B1
Wall Load & Lift
2 x 5
B2
Bounds
2 x 20
B3
Accelerate to Backpedal to Re-Accelerate (Constant)
4 x 1
C1
Box Squat
6 x 4 @ 50, 55, 60, 65, 60, 55 %
C2
Box Jump
4 x 3
C3
Depth Jump
4 x 3
D1
Seated good morning
4 x 6 @ 70, 75, 80, 80 %
D2
KB swings
4 x 6
D3
Triple Jump
4 x 1
E1
BB Step-up
4 x 6
E2
1-Leg Step-Up Jump
4 x 4
F1
Reverse Hyperextension
3 x 15
F2
Hanging Knee Raise
3 x 10
A
Toe Yoga
1 x 1
B
Bike
1 x 15:00
C
20 Min Flow Yoga
1 x 1
A1
Push-Up + Arm Circle
1 x 10:00
A2
Wall Slides
2 x 5
A3
Bottom up Waiter Carry
3 x 40
A4
Drop Snatch
3 x 5
B1
Incline DB Bench Press
8, 4, 4, 4, 4 @ 50 %
B2
Cable Lifts
4 x 5
C1
High to Low Row
4 x 6
C2
Cable Chop - Split Stance
4 x 6
D1
DB Shoulder Press
3 x 10
D2
DB Side Bend
3 x 15
E1
TRX Row
3 x 20
E2
Banded Tricep Pushdown
3 x 30
E3
Farmer Carry
3 x 80
A1
Kneeling Hip Flexor Stretch
1 x 0:30
A2
Copenhagen Planks
2 x 0:30
A3
Overhead Deadbugs
2 x 10
B
Hang Cleans
3 x 4
C1
Sumo Deadlift
8, 5, 5, 5, 5, 5 @ 60, 80, 80, 85, 85, 80 %
C2
FRC Hip Circles
3 x 5
D1
Lateral Squat
4 x 6
D2
Romanian Deadlift (RDL)
4 x 6
E1
Heel Elevated Goblet Squat
3 x 15
E2
Leg Extension
3 x 0:30
F
Westside sled pull
6 x 20
A
Toe Yoga
1 x 1
B
Bike
1 x 15:00
C
20 Min Flow Yoga
1 x 1
A1
Kneeling Hip Flexor Stretch
A2
T-spine Rotation
B1
Linear Pogos
B2
A-Skip
B3
Linear Bounds
C
Sprint
10, 10, 20, 20, 30, 30
D
Sprint to Backpedal
4 x 10
E
Yoga - Medium 20 min
1 x 1
A1
Bear Crawl
2 x 20
A2
Crossover Y
2 x 15
B1
Hang Snatch
3 x 4
B2
Around the world MB Toss
2 x 5
C1
Pin Bench Press
10, 5, 2, 2, 2, 2, 2 @ 50, 75, 85, 88, 90, 92, 82 %
C2
Explosive Sled push - Upper Body
5 x 5
D1
1/2 Kneeling Landmine Press
4 x 6
D2
BB Bent Row
4 x 6
D3
Band Face Pull
3 x 15
E1
Decline Push ups
3 x 15
E2
Inverted Skull Crusher
3 x 10
E3
TRX Fall out
3 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
Thicc Boi
Thicc Boi
Thicc Boi
