BK Performance
Power Sports , Powerlifting, Personal Training, Functional FitnessOver 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
A
Toe Yoga
1 x 1
B
Bike
1 x 15:00
C
20 Min Flow Yoga
1 x 1
A
Foam Roll Technique
1 x 5:00
B1
BW Lateral Lunge
2 x 10
B2
Supine Hip Flexor Pull
2 x 10
C1
Square Pogos
2 x 20
C2
DB Split Squat Jumps
4 x 3
C3
Box Jump
4 x 3
C4
Depth Jump
4 x 3
D1
KB Cleans
4 x 5
D2
Dynamic - Box Squat
6 x 4 @ 60, 65, 75, 75, 80, 80 %
D3
Broad Jumps
4 x 3
E1
Farmer Carry
4 x 40
E2
5-10-5 Agility
4 x 2
A
Foam Roll Technique
1 x 5:00
B1
Wall Slides
2 x 10
B2
Bottom up Waiter Carry
2 x 40
B3
1 Arm KB Snatch
2 x 10
C1
Incline DB Bench Press
4 x 6
C2
High to Low Row
4 x 6
D1
Strict Bodyweight Pull-Up
4 x 10
D2
Landmine - Rotational Press
4 x 6
D3
Deadbugs - Band Assisted
3 x 10
A
Toe Yoga
1 x 1
B
Bike
1 x 20:00
C
Morning Yoga - Easy 15 min
1 x 1
A
Foam Roll Technique
1 x 5:00
B1
Reverse Lunges
2 x 10
B2
1 Leg RDL Rotations
2 x 10
B3
Bride + Rotation
2 x 5
C1
RFESS
5 x 5
C2
RDL
4 x 5
C3
Alternating KB Swing
4 x 10
D1
Lateral Sled Drag
4 x 40
D2
KB Lateral Sways
4 x 1:00
E
Heel Elevated Goblet Squat
5 x 20
A
Foam Roll Technique
B
T-Spine Reach Through
3 x 10
C1
1/2 Kneeling Landmine Press
20, 15, 12, 10, 8
C2
KB Skull Crushers
4 x 20
C3
DB Lateral Raise
4 x 20
D1
DB Renegade Row
4 x 15
D2
Zottman Curls
4 x 15
D3
Barbell Upright Row
4 x 15
E1
DB Reverse Fly
3 x 15
E2
Cross Chest Press
3 x 15
A1
FRC Arm Circles
2 x 5
A2
FRC - Prone Shoulder ER
2 x 0:15
A3
FRC - Splits Hip Flexor
2 x 5
A4
FRC - Shin Box IR
3 x 0:15
B
Spectrum Squat Circuit
4 x 1
C
Rowing
When you join a team you’re getting more than programming, you’re joining an online community.
Train with me!
Train with me!
Train with me!
