Train with me Every Single Day!
This program provides training for overall explosiveness and athleticism, health and longevity!
Modeled after the training my pro athletes use. This program is the one I use to squeeze workouts that actually carry over to everyday life into a very busy schedule
If you're looking to train smarter in half the time, Look no further!
Circuit
A
Mobility - Daily Lax Ball Release 1/2 Kneeling Wall Tspine Rotations - 2x5/ea Downdog w/ Active Knee - 2x5/ea 90/90 Switch (ER Focus) - 2x5/ea Hip Flexor + Hamstring Stretch - 2x5/ea Hand Eye - Two Ball Bounce (high/low/alternating) - x15"/ea - Alternate Throw & Catch off wall - x20" Activations A1) Glute Bridge w/ MB Squeeze - 2x10 A2) Lateral Slider Lunge - 2x6/ea A3) SL Balance Progression 1 - 2x20" Neural Primer A1) RFE SS ISO Hold - 2x15" A2) Box Drop Landing - 2x5 (start w/ Low box, Increase Height to Increase Difficulty as Needed)
B1
MPR Seated Box Jump
3 x 5
B2
MPR Trap Bar Squat
3 x 6
B3
MPR Bottom Knee up Side Plank
3 x 20
C1
MPR SS Trap Bar RDL
3 x 6
C2
MPR Swiss Ball Table Top March
3 x 5
C3
MPR 1/2 Kneeling Palloff Press
3 x 10
Circuit
A
** ALL VIDEOS ARE LINKED BELOW ** Mobility - 1/2 Kneeling Wall Tspine Opener - 2x10 - Downdog Push Up - 2x10 - 1/2 Kneeling Shoulder CAR's - 2x6/s Activations A1) 3 Way Band Pull Apart - 2x6/ea direction A2) Crawling Patterns (bear, monkey, frog) - 2x5m each Primer A1) SS SA Cable Row - 2x8 A2) Prone T's & Y's (on Bench) - 2x5/ea
B1
MPR SA DB Row
3 x 8
B2
MPR 1/2 Kneeling DB Shoulder Press
3 x 8
B3
MPR Face Pull
3 x 10
C1
MPR DB Bench Press
3 x 6
C2
MPR Chin Up
3 x 8
C3
MPR Swiss Ball Stir the Pot
3 x 10
Prep
A
AA/P2/ D3-D6 Prep
LAX Ball Roll - Feet, Calves, Hips, Pecs, an Traps - Banded Groin Stretch - Band Emphasized Hip Flexor Stretch - Foot Elevated SS w/ IR Bias & Plate OH Activations - Alternating Toe Lifts - 1x15 slow, 1x15 fast - SL Balance Progression - 1x30" - Tib Raises - 2x25 - Wall Leaning Calf Raise - 2x25 Primer A1) SL Hang Clean (light weight, stability focus) - 3x5 A2) Skater Stride w/ Banded Adduction - 3x10/s
Circuit
B
Intro to Speed - A March - 2x10m - A Switch - 2x10m - A Skip - 2x10m - Accel/Decel - 2x20m A1) Band Assisted Pogo hop - 2x10 A2) Wall Leaning Knee Up progression - 3x5/s A3) 10m Sprint - 3x10m
Conditioning
C
HIIT Long - 4 on 2 off
Complete 3 Sets of - 4 min on 2 min off Pick a piece of cardio equipment, preferably treadmill or bike. Perform four minutes of work (push yourself) and rest for 2 minutes. Repeat for 3 total rounds
Circuit
A
** ALL VIDEOS ARE LINKED BELOW ** ALL EXERCISES DENOTED BY THE SAME LETTER (A1,A2) ARE TO BE DONE BACK TO BACK WITH NO REST IN BETWEEN Mobility - 90/90 Series - 2x5 - Squat to Stand -2x10 - Hip Flexor + Hamstring - 2x10 - Downdog + SL Lunge - 2x5/ea Hand Eye - Two Ball Bounce (high/low/alternating) - x15"/ea - Alternate Throw & Catch off wall - x20" Activations A1) Bent Knee Calf Raise - 2x10 A2) SL Eccentric Ham Curl - 2x8/ea Primer A1) SL Eccentric Overload Glute Bridge - 2x5 A2) KB Swing - 2x15
B1
MPR Seated Broad Jump
3 x 4
B2
MPR Trap Bar Deadlift
3 x 6
B3
MPR 1/2 Kneeling SA DB Suitcase Hold
3 x 20
C1
MPR Goblet Step Up
3 x 6
C2
MPR Swiss Ball Hamstring Curl
3 x 10
C3
MPR Side Plank Knee Ups
3 x 10
Circuit
A
** ALL VIDEOS ARE LINKED BELOW ** ALL EXERCISES DENOTED BY THE SAME LETTER (A1,A2) ARE TO BE DONE BACK TO BACK WITH NO REST IN BETWEEN Mobility - 1/2 Kneeling Shoulder CAR's - 2x5/s - 1/2 Kneeling Tspine Windmill - 2x10 - Downdog w/ Active Knee - 2x10 - Lat Stretch on Bench/Box - 2x10 Activations A1) Banded Handcuff Walk w/ Lift off - 2x6/s A2) 1/2 Kneeling Cable Y w/ Rotation - 2x10 Primer A1) Rotator Cuff Drop Series (dont go heavier than 5lbs) - 2x10/ea position A2) Banded Speed Press - 2x10
B1
MPR 1/2 Kneeling SA Chest Press
3 x 8
B2
MPR Lat Pulldown
3 x 8
B3
MPR SS Paloff Hold
3 x 20
C1
MPR Seated Row
3 x 8
C2
MPR Seated Shoulder Complex
3 x 5
C3
MPR Seated SB Cable Rotations
3 x 10
Morgan is the lead Strength Coach and founder of MPR Performance. A Full time CSCS that has experience with professional athletes. Morgan knows exactly what it takes to optimize your athleticism.
If you hate getting better, thats fine, keep scrolling. If you want to elevate your workouts in half the time, for a hilariously cheap price, then this program is for you. What are you waiting for?
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