BK Performance
Strength & Conditioning, First Responders, Law Enforcement, Volleyball, Football , Basketball, Softball, Lacrosse, Combat Sports, Adventure Race , Gymnastics, Tactical / Military, Powerlifting, Multi-sport, Plyometrics, Speed, Olympic Lifting, Custom Programming, Personal Training, Women's Training, BodybuildingJoin me in the gym!
I'll be writing up my personal workout routines right here and doing the same workouts as you each day.
complete the workouts, share your progress, ask me questions, send videos, etc. I'm here to help you along the way
My overall goals for my own training?
- Stay athletic
- Move well and pain free
- Get stronger
- Look better with my shirt off...isnt that everyone's goal??
Questions before signing up? message me at
314-852-2738
Bretkellyperformance@gmail.com
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training
A
Foam Roll Technique
1 x 10:00
B1
1/2 Kneeling Hip Flexor
1 x 0:30
B2
Overhead Deadbugs
2 x 10
B3
Pause Split Squat
2 x 0:30
C1
Linear Pogos
2 x 30
C2
Step in Jumps
2 x 4
C3
Double Contact Jump
2 x 4
C4
5 Yard Step-in Jumps
2 x 3
D1
KB Cleans
4 x 5 @ 5, 6, 6, 7
D2
Deadlifts
10, 6, 6, 5, 5, 5 @ 50, 65, 75, 80, 85, 85 %
E1
KB Front Rack Lunges - Ipsilateral
4 x 6 @ 7, 7, 8, 8
E2
Split Squat Jump
4 x 5
F1
Farmer Carry
3 x 80
F2
Reverse Hyperextension
3 x 15
A1
T-spine Rotation
1 x 10
A2
Downdog Push-up
2 x 5
B1
Waiter Carry
3 x 40 @ 7
B2
1 Arm KB Snatch
3 x 5 @ 5, 6, 7
C1
Bench Press
10, 6, 6, 5, 5 @ 50, 65, 75, 80, 85 %
C2
MB Chest Pass
4 x 5
D1
High to Low Row
4 x 6
D2
Sled Row - Power
4 x 6 @ 6
E1
KB Skull Crushers
4 x 8
E2
Zottman Curls
4 x 8
A
Foam Roll Technique
1 x 10:00
B1
FRC - 1/2 Kneeling Quad/Hip Flexor
2 x 15
B2
FRC - Splits Hip Flexor
2 x 5
B3
FRC - Shin Box IR
2 x 0:15
B4
Swimmers
2 x 5
C1
Rowing
4 x 500
C2
Bear Crawl
4 x 20
C3
Sled Push
4 x 40
C4
Dragon Flys
4 x 6
D1
Farmer Carry
4 x 80
D2
Plank Taps
4 x 4
E
Outdoor Meditation
1 x 30:00
A1
World's Greatest Stretch
2 x 5
A2
Side Plank
2 x 0:30
A3
Balance + Peripheral vision
2 x 20
A4
Deep Squat Breathing
2 x 10
B1
Lateral pogos
3 x 30
B2
90* Box Jump + Hurdle
3 x 3
C1
Box Squat
4 x 10 @ 50, 60, 65, 65 %
C2
Quadruped Hip Circles
4 x 5
D1
Trap Bar Deadlift
10, 6, 4, 4, 20 @ 60, 75, 80, 85, 50 %
D2
Bird Dog
4 x 5
E1
Nordic Hamstring Holds
3 x 0:30
E2
KB Lateral Sways
3 x 1:00
A
Go Ruck
1 x 45:00
A1
T-Spine Rotations & Groin Stretch
2 x 10
A2
Inchworm
2 x 5
A3
Overhead Band Squat
2 x 10
B
1/2 Turkish Get Up
2 x 10
C
Push Press
3 x 5
D1
1/2 Kneeling Landmine Press
4 x 10
D2
Wide Grip Seated Row
4 x 10
E1
Push ups & Arm Circles
3 x 5
E2
Overhead Tricep Extension
3 x 15
F1
Pull-ups
3 x 8
F2
1 Arm TRX Row
3 x 8
F3
Curl to Press
3 x 15
A
Outdoor Meditation
1 x 30:00
B
Morning Yoga - Easy 15 min
C
Yoga - Medium 20 min
When you join a team you’re getting more than programming, you’re joining an online community.
Thicc Boi Winter
Thicc Boi Winter
Thicc Boi Winter
