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 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
