Sanderson Performance
Build your athleticism and unleash your inner athlete. This team will focus on building your athletic foundation. The focus will vary every 6 weeks; however, the training will consistently challenge strength, endurance, speed, and agility. Additionally, every training session includes a dynamic movement prep warm up as well as a guided stretch to ensure proper cool down. An athlete can expect to maximize this training in approximately 20-24 weeks, at which time they will be ready to make the jump to Team Excelerate by Sanderson Performance.
Features6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Warm Up - Dead bugs, seesaws, rotations and sprint prep
3-5 minutes steady state cardio 3 RDS of: - Deadbug Series (10 seconds home position, 30 seconds Ipsilateral, 30 seconds 4 way deadbug) - Seasaw walk (5ea side) - UAP lateral band walk out w/ rotation (3 Left/ 3 Right) Sprint warm-up - 10 yd carioca down L/back R - 10 yd down and back high knees - 10 yd down and back heels to butt - 10 yd down and back lateral shuffle - 30 yd jog w/ reverse peddle back - 4 x 10 yard flying sprints
B
Sprint
4 x 50
C1
UAP Back Squat
3 x 5 LWP +5lb
C2
Shoulder Press
3 x 5 LWP +2.5lb
Cool Down
D
Cool Down Flow #1
Prep
A
Warm Up - Glute bridge, Capt Morgans and step-ups
-3-5 min stdy state cardio 3 RDS of: - Single leg glute bridge (30 Sec ea) - Captain Morgans (30 sec L/30 sec R) - Step-ups (5L/5R)
B
Deadlift
1 x 5 LWP +10lb
C
Strict Pull Up
3 x MAX
METCON
D
5 Rds for Time: - 5 x Hvy KB single arm BOR w/ 20yd waiter's carry* - 10 x lateral ball slams (5L/5R) - 10 x Dynamic push-ups *conduct 5 x KB bent over rows w/ right hand, then place kettle bell in front rack position and conduct a 10 yd waiter's carry. Then repeat w/ left hand and return to starting point.
Cool Down
E
Cool down flow #1
Warm-up
A
Let's get that heart rate up. Spend 10 minutes on an assault bike, airdyne, rower or any other apparatus of your choosing. Don't go insane, but make sure that heart gets going!
Pillar
B
Front and Side Plank Circuit
Now that your heart rate is up, it's time to focus on your Trunk. keep it tight, there should be a straight line from the top of your head all the way through your hips during all of these movements. Conduct 5 rounds of the following: - 30 seconds pillar to plank - 30 seconds side plank (left), then 5 lateral rotations - 30 seconds side plank (right), then 5 lateral rotations
C
Swim
@ 100
Cool Down
D
Cool Down Flow #1
Prep
A
Warm Up - Dead bugs, seasaw and rotations
3-5 minutes steady state cardio 3 RDS of: - Deadbug Series (10 seconds home position, 30 seconds Ipsilateral, 30 seconds 4 way deadbug) - Seasaw walk (5ea side) - UAP lateral band walk out w/ rotation (3 Left/ 3 Right)
B1
UAP Back Squat
3 x 5 LWP +5lb
B2
Bench Press
3 x 5 LWP +2.5lb
C
Sprint
8 x 50
Cool Down
D
Cool Down Flow
Prep
A
Warm Up - Hip extensions. twisting kicks, lunges and Power Clean prep
-3-5 min stdy state cardio 3 RDS of: - Supine Banded Hip Extensions (10L/10R) - IT Band Slow Twisting Kick - 10 yd Lunge walk Then, 3 RDS of: -Power Clean warmup (5 ea w/ BB only) - Front rack to high hang - Muscle clean from high hang - Muscle clean from Mid-thigh - Muscle clean from just below knee - Muscle clean from mid-shin (sim floor) - Box step off to UAP (20" box max)
B
Power Clean
5 x 3 LWP +2.5lb
C
Chin-Up
3 x MAX
METCON
D
AMRAP 12 minutes: - 20 DU jump rope (may substitue for 60 singles) - 20 yd hvy KB/DB suitcase carry - 20 yd single leg zig-zag bounds
E
Cool Down Flow
Prep
A
Warm Up - Dead bugs, seasaw and rotations
3-5 minutes steady state cardio 3 RDS of: - Deadbug Series (10 seconds home position, 30 seconds Ipsilateral, 30 seconds 4 way deadbug) - Seasaw walk (5ea side) - UAP lateral band walk out w/ rotation (3 Left/ 3 Right)
B
Swim
@ 20:00
Cool Down
C
Cool Down Flow
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