Features
6 sessions per week
Must use App app to view and log training
Team Training
A
Walking leg swing
1 x 10
B
Walking quad pull
1 x 10
C
Reverse lunge reach + rotate
1 x 10
D
Lateral lunge walk
1 x 10
E
Walking world's greatest double rotation
F
Reverse lunge reach + rotate
1 x 10
G
Ham scoop + 3
1 x 10
H
A Skips
1 x 20
I
A double switch
1 x 20
J1
Wall single switch
3 x 8
J2
Acceleration Bound
3 x 10
J3
2 Point falling start
3 x 1
K
2 Point falling start
4 x 15
L
Pro agility 5-5-10
4 x 1
M
Curve pro agility 5-5-10
4 x 1
N
Triple broad jump
4 x 1
O
Banded broad jump
6 x 1
P
Power Cleans
4 x 2
Q
Front squats
1 x 3
R
Panda pull
3 x 3
S
Nordics with pushup assist
2 x 3
A1
Alternating bar hangs
3 x 8
A2
Handstand hold on wall
3 x 1
A3
Rotator Cuff Elbow On Knee
3 x 8
B1
Plyo Pushup Reset Each Rep
4 x 2
B2
MB Drop Side Throw
4 x 2
C
Pause Bench Press
1 x 3
D
Chin Ups
2 x 3
E
Seated 1 arm DB shoulder press
2 x 5
F1
Meadows Rows
2 x 5
F2
Hand Elevated Pushups
G
Suspension row
H1
DB curls
2 x 20
H2
Tricep rope pushdown
2 x 20
A1
Approach jump
5 x 1
A2
Handstand Walk
B
Approach jump
6 x 1
C
Band overspeed split stance pogos
3 x 8
D
BB leaps in place
4 x 5
E
Consecutive barbell squat jump
3 x 3
F
Behind the neck push press
4 x 3
G
Floating heel BB reverse lunge
3 x 3
H
Landmine single leg RDL
2 x 5
I
Landmine slide lunge
2 x 3
J
Sissy Squat Assisted
1 x 40
K
Assisted barbell standing calf raise
2 x 8
A1
Alternating bar hangs
3 x 8
A2
Handstand hold on wall
3 x 1
A3
Rotator Cuff Elbow On Knee
B1
Backpedal to MB throw
4 x 4
B2
Plyo pushup consecutive
C1
Landmine split jerk
6 x 2
C2
MB side slam
6 x 4
D
Bench Press
6 x 2
E1
Underhand barbell row
4 x 8
E2
Feet on wall russian twist
4 x 8
F
G1
Barbell z press
3 x 8
G2
Underhand lat pulldown
3 x 12
H1
DB Lateral Raise
2 x 12
H2
High Incline DB Curl
2 x 12
H3
Tricep Pushdown
2 x 12
A
Walking leg swing
1 x 10
B
Walking quad pull
1 x 10
C
Reverse lunge reach + rotate
1 x 10
D
Lateral lunge walk
1 x 10
E
Walking world's greatest double rotation
1 x 10
F
Reverse lunge reach + rotate
1 x 10
G
Ham scoop + 3
1 x 10
H
Ankle dribble
1 x 20
I
Shin dribble
1 x 20
J
Knee dribble
1 x 20
K
Dribble bleed
2 x 25
L
Mini straight leg bound
10, 15
M
Straight leg bound to sprint
2 x 20
N1
Mock hurdle hops
3 x 5
N2
Sprint float
2 x 30
O
2 Point falling start
2 x 30
P
Long S sprint
2 x 30
Q
Long C sprint
2 x 30
R
Hopping for height
2 x 4
S
Drop Jump
4 x 3
T
Hip Snatch
4 x 2
U
Band Half Squat
4 x 2
V
Barbell Box Step Up
3 x 3
W
DB Skater Squat
2 x 4
X
Strap Leg Curl
2 x 12
Y
Seated Calf Raise
2 x 8
A
Assault Bike
1 x 30:00
B
DB curls
2 x 10
C
Rope Tricep Pushdown
2 x 10
D
DB Lateral Raise Iso + Reps
2 x 10
E
Chest Supported Reverse Fly
2 x 10
When you join a team you’re getting more than programming, you’re joining an online community.