Verix | Perform
Verix Athletics
Functional FitnessBecome a complete athlete and crush your performance goals
Verix | Performance is designed for those who want a combination of strength, conditioning, and to build an athletic physique.
If you enjoy lifting weights, but still want to look good on the beach or go play pickup basketball and not run out of breath in the first five minutes, this is the program for you.
The programming at Verix Athletics is built around science-backed, battle-tested combinations of heavy lifting to increase your strength in the big lifts, strategic power/plyometric work to skyrocket your athleticism and power, strategic hypertrophy work to get you pumped and jacked, and a mixture of conditioning methods to build up your work capacity and carve out an athletic physique.
Team Performance gives you everything you need to crush every single gym session! Start your free trial today and see what it can do for you!
Prep
A
Dynamic Warmup | Submax Lower | 4.2
Release: - Foam Roll - Quads | Hamstrings | Glutes Reset: - Couch Stretch Breathing x5-10 breaths each side Readiness: Physiology - Adductor Swivels 2x8 each - 90/90 Ankle Taps 2x5 each - Lateral Lunge 2x5 each - Banded Dead Bugs Straight Leg Raise 2x8 each Readiness: Biomechanics - Dowel Hip Hinge (RNT Method) 2x10
B
Trap Bar Deadlift against Bands
4 x 10
C
TRX Heels Elevated Leg Curls
3 x 8
D
Dumbbell Reverse Lunge
3 x 8
E
Bike Sprints
5 x 10
F
Hollow Body Hold
3 x 0:15
Recovery
G
Cooldown Protocol - Deadlift Session
For Completion: - Banded Hamstring Stretch 1x1 minute each side - Hip External Rotation on Bench 1x1 minute each side - Childs Pose 1x1 minute
Prep
A
Ground Prep Series
1 Round for Completion: - Cat/Cow x5 - Supine Breathing w/ OH Hold x5 breaths - Rock n' Roll x8-10 - Mini Rocks x8-10 - Arm Bar Series x5-6 per side - Bent Knee / Straight Leg / Arm Bar - Rib Roll x5-6 breaths each - Banded Leg Lowering x5-6 each
Mixed Modality Conditioning
B
6 Rounds for Completion: A1) Farmers Carry x100ft A2) Kettlebell Cleans x10 A3) Front Rack Carry x100ft A4) Rotational Med Ball Slam x5 each Rest 1:30 between sets
C
Face Down Band Hamstring Curl
4 x 25
Recovery
D
Cooldown Protocol - Full Body Conditioning
For Completion: - Recovery Breathing x10-15 breaths
Prep
A
Dynamic Warmup - Submax Upper
Release: (1-2 minutes) - Foam Roll - Lats - Rear Delt (Lacrosse Ball) - Chest (Med Ball) Reset: (1-2 minutes) - Thoracic Extension on Bench x5-6 breaths Readiness: (6-8 minutes) - Open Books 2x8 each - Incline Bench DB Shrugs 2x10 - Single Arm DB Shoulder Press 2x10 each Primer: (2 minutes) - Med Ball Slams 2x10
B1
Barbell Bench Press
4 x 10
B2
Single Arm Band Pullapart
4 x 8
C1
Single Arm Dumbbell Row
3 x 12
C2
L-Sit Press
3 x 12
D1
Dumbbell Floor Press
3 x 25
D2
Dumbbell Bicep Curl w/ Fat Grips
3 x 10
E
Sled Face Pull
1 x 500
Recovery
F
Cooldown Protocol - Bench Session
For Completion: - Banded Shoulder Distraction 1x1 minute each side - Manual Extensor Forearm Stretch 1x1 minute each side - T-Spine Extension off Bench 1x1 minute - Snow Angels on Bench 1x10
Prep
A
Ground Prep Series
1 Round for Completion: - Cat/Cow x5 - Supine Breathing w/ OH Hold x5 breaths - Rock n' Roll x8-10 - Mini Rocks x8-10 - Arm Bar Series x5-6 per side - Bent Knee / Straight Leg / Arm Bar - Rib Roll x5-6 breaths each - Banded Leg Lowering x5-6 each
B
Half-Kneeling Kettlebell Windmills
2 x 8
Aerobic Conditioning
C
EMOM x6 Rounds (30min total) A1) Jump Rope x45sec A2) BikeErg x45sec A3) Farmers Carry x45sec A4) BikeErg x45sec A5) Hollow Body Rocks x45sec
D
Banded Tricep Pushdown
1 x 100
Recovery
E
Cooldown Protocol - Full Body Conditioning
For Completion: - Recovery Breathing x10-15 breaths
Prep
A
Dynamic Warmup | Submax Lower | 4.2
Release: - Foam Roll - Quads | Hamstrings | Glutes Reset: - Couch Stretch Breathing x5-10 breaths each side Readiness: Physiology - Adductor Dips 2x5 each - 90/90 Transitions w/ Internal Rotation 2x5 each - Lateral Lunge Sways 2x5 each - Banded Dead Bugs Straight Leg Raise 2x8 each Readiness: Biomechanics - Bodyweight Squat 2x10
B
Box Jump
6 x 3
C
Band Resisted Barbell Box Squat
6 x 3
D
Landmine RDL
4 x 8
E
Landmine Lateral Lunge
3 x 8
F
Kettlebell Swing
8 x 8
Recovery
G
Cooldown Protocol - Deadlift Session
For Completion: - Banded Hamstring Stretch 1x1 minute each side - Hip External Rotation on Bench 1x1 minute each side - Childs Pose 1x1 minute
Prep
A
Dynamic Warmup - Submax Upper
Release: (1-2 minutes) - Foam Roll - Lats - Rear Delt (Lacrosse Ball) - Chest (Med Ball) Reset: (1-2 minutes) - Thoracic Extension on Bench x5-6 breaths Readiness: (6-8 minutes) - Half Kneeling Windmills on Wall 2x5 each - Straight Arms Pulldowns (Band) 2x10 - 3D Band Pullaparts 2x10 - Active Hang 2x15 seconds Primer: (2 minutes) - Med Ball Chest Pass to Wall 2x10
B
Bench Press | Speed Reps
5 x 3 @ 40 %
C1
Chin ups
5 x 5
C2
Landmine Rotational Punch
5 x 5
C3
Sled Pull
5 x 100
C4
Hand Release Push Ups
5 x 15
C5
Skipping
5 x 50
D
Band Overhead Extension
3 x MAX
Recovery
E
Cooldown Protocol - Bench Session
For Completion: - Banded Shoulder Distraction 1x1 minute each side - Manual Extensor Forearm Stretch 1x1 minute each side - Dowel Rotations 1x10 each - Snow Angels on Bench 1x10
Tyler Whitrow, CSEP-CPT, Pn1
I am a former collegiate athlete and the founder of Verix Athletics. I have spent my career teaching people how to train sustainably, including strength, conditioning, and mobility in each program.
And sustain it as you get older, Verix | Perform is the program for you.
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When you join a team you’re getting more than programming, you’re joining an online community.
Verix | Perform
Verix | Perform
Verix | Perform
