The "LAB": Athlete Subscription Program

HalseyPerformance

Coach

Justin Halsey

Training as an athlete can be hard. You're always wondering what exercises to do when, how to progress, what phase to do next, how many sets and reps to do, how hard should you go, how hard you should rest, and what to focus on. There are a lot of factors that contribute to your success, and you're on a timeline.

There’s so many programs online, but which one do I choose? Which one do I do next when I am finished? And who should I trust?

Getting access to high quality training in person isn't always convenient or an option for people. That’s why I created “The Lab”. It's an online ongoing subscription program program to take your athleticism to the next level from throughout the year, with development over-time in mind.

Now is the perfect time to unlock your potential and become stronger, faster, and more explosive.

Join the movement, take the guessing out, GET RESULTS.

$70 / mo

Get The "LAB": Athlete Subscription Program

Get Powerful, Become More Explosive.

Being strong is necessary, but being able to apply that force quickly across various movements is ATHLETICISM. Separate yourself, get faster, and shiftier to become a dominant mover on the field or court.

Get Faster.

Speed is king in athletics. Get faster to control your pace, play at different speeds, and execute your skills faster. Separate yourself.

Get Stronger

Strength is the foundation to moving and performing well. Increase your ability to express force to translate it to your athletic movements.

Get Mobile.

Access more range of motion to move better, increase performance measures, and to help protect yourself from compromising positions.

Features

Programming 5 days per week

5 days of programming per week to cover aspects of mobility, speed, power, and strength.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Get high quality coaching and programming from an experienced professional who has trained players at every level, from youth to the pro level.

Delivered through TrainHeroic

Track your progress and log all your workouts through the train heroic app.

Equipment

Required

Standard Gym Equipment/Gym Membership

Recommended

Field Space for Speed and Power Work

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Testing: Place your testing measures here

Vertical Jump

Max Effort Broad Jump

10 Yard Sprint

Goblet Squat

Push-Up

Chin-Up

Flying 10

5-10-5 Pro Agility

Sunday

Day 1

Dead Hang

20, 30

Split Squat Iso Hold

2 x 30

Med Ball Slam

2 x 6

Pogo Jump

2 x 10

Lateral Bounds to Stabilize

2 x 5

Goblet Squat

1 x 6

Goblet Squat

Feet Elevated Inverted Row

3 x 10

Stability Ball Hamstring Curl

Push-Up

MAX, 5

DeadBug with OH Hold

Assault Bike

1 x 5:00

Sunday

Daily Mobility

Prone Scorpion

2 x 10

Pike Pushup

2 x 10

T-Spine Reach

2 x 10

Bird Dog

2 x 5 @ 0:03

Supine Leg Swing

2 x 10

Hamstring Floss

2 x 10

Half-kneeling Adductor Rock

2 x 5

Half-Keeling Hip CARS

2 x 5

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Monday

Core Day

Bear Crawl

2 x 10

Lateral Bear Crawl

2 x 10

Bird Dog Row

2 x 8

Split Stance Cable Press

2 x 10

Dead Bug Iso

2 x 10

Half Kneel Chop

2 x 8

Band Resisted Side Plank Row

2 x 10

Body Saw

2 x 10

Monday

Daily Mobility

Prone Scorpion

2 x 10

Pike Pushup

2 x 10

T-Spine Reach

2 x 10

Bird Dog

2 x 5 @ 0:03

Supine Leg Swing

2 x 10

Hamstring Floss

2 x 10

Half-kneeling Adductor Rock

2 x 5

Half-Keeling Hip CARS

2 x 5

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Tuesday

Day 2: 1x20

Goblet Squat

2 x 0:30

Push Up Hold

2 x 0:20

Chin-Up TEST

1 x MAX

Pogo Jump

2 x 0:10

Leg Press

1 x 20

Seated Row

1 x 20

Prone Machine Hamstring Curl

1 x 20

DB Bench Press

1 x 20

Leg Extension

1 x 20

Single Arm Cable Row

1 x 15

Cable Face Pull

1 x 20

DB Bicep Curls

1 x 20

Standing Calf Raise

1 x 20

B10

Tricep Pushdown

1 x 20

B11

DB Lateral Raise

1 x 20

Tuesday

Daily Mobility

Prone Scorpion

2 x 10

Pike Pushup

2 x 10

T-Spine Reach

2 x 10

Bird Dog

2 x 5 @ 0:03

Supine Leg Swing

2 x 10

Hamstring Floss

2 x 10

Half-kneeling Adductor Rock

2 x 5

Half-Keeling Hip CARS

2 x 5

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Wednesday

Core Day

Bear Crawl

2 x 10

Lateral Bear Crawl

2 x 10

Bird Dog Row

2 x 8

Split Stance Cable Press

2 x 10

Dead Bug Iso

2 x 10

Half Kneel Chop

2 x 8

Band Resisted Side Plank Row

2 x 10

Body Saw

2 x 10

Wednesday

Daily Mobility

Prone Scorpion

2 x 10

Pike Pushup

2 x 10

T-Spine Reach

2 x 10

Bird Dog

2 x 5 @ 0:03

Supine Leg Swing

2 x 10

Hamstring Floss

2 x 10

Half-kneeling Adductor Rock

2 x 5

Half-Keeling Hip CARS

2 x 5

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Thursday

Daily Mobility

Prone Scorpion

2 x 10

Pike Pushup

2 x 10

T-Spine Reach

2 x 10

Bird Dog

2 x 5 @ 0:03

Supine Leg Swing

2 x 10

Hamstring Floss

2 x 10

Half-kneeling Adductor Rock

2 x 5

Half-Keeling Hip CARS

2 x 5

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Thursday

Day 3

Hip Extension Iso Hold

30, _

Single Leg Paloff Press

2 x 10

Dead Hang

20, 30

MB Rainbow Slam

2 x 10

Lateral Pogos

2 x 10

Triple Broad Jump

2 x 2

Single Leg Hip Thrust

3 x 8

Seated DB Press

3 x 10

Side Plank with Hip Abduction

3 x 10

Single Leg Unsupported Squat

2 x 8

Chin-Up Hang

2 x 2 @ 10

Standing Calf Raise

2 x 20

Friday

Active Recovery

Walk

1 x 30:00

Friday

Daily Mobility

Prone Scorpion

2 x 10

Pike Pushup

2 x 10

T-Spine Reach

2 x 10

Bird Dog

2 x 5 @ 0:03

Supine Leg Swing

2 x 10

Hamstring Floss

2 x 10

Half-kneeling Adductor Rock

2 x 5

Half-Keeling Hip CARS

2 x 5

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Saturday

Daily Mobility

Prone Scorpion

2 x 10

Pike Pushup

2 x 10

T-Spine Reach

2 x 10

Bird Dog

2 x 5 @ 0:03

Supine Leg Swing

2 x 10

Hamstring Floss

2 x 10

Half-kneeling Adductor Rock

2 x 5

Half-Keeling Hip CARS

2 x 5

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Saturday

Active Recovery

Walk

1 x 30:00

Coach

More from HalseyPerformance

Justin Halsey

Athletic Performance Coach

Confidence comes from preparation.

There's no feeling like falling short when you know you can succeed. Don't let your performance and athleticism hold you back from being the athlete you know you can be. Here is the blueprint, join the movement, take the guessing out, GET RESULTS.

Get The "LAB": Athlete Subscription Program

FAQs

Who is this for?

Athletes, Students, Anyone who wants to train like athlete and push their limits and not break the bank on training.

When can I start, and do I have to stay on for the year?

You can start at any point, and you are not required to stay on for the year's length.

What if I miss a day or week?

If you miss a day you can simply go back and do that same workout on a different day, but keep in mind the program is rolling, and you can adjust the workouts to your schedule. Each month a new cycle will be updated to the program.

Do I have to track and log my workouts?

While it is not required to get the next workout, it is HIGHLY RECOMMENDED to track for progress and accountability.

The Proof