Movement Mastery

In Extremis Performance LLC

Speed, Mobility
Coach
Aaron Dugger

Guided Movement Training right at your fingertips to eliminate the guesswork!

Increase your athleticism with Speed, Power, Agility, and Plyometrics!

3 movement sessions a week with additional mobility work twice a week.

This program is a great supplementary program to add to the beginning of your training sessions prior to any lift.

Sessions take anywhere from 20-30 Minutes.

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Build Athleticism
Develop Job-Specific Speed, Power, and Agility. Each Session is Dedicated to Building a Pillar of the Movement Library: Speed, Agility, Max Velocity.
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Specialized Mobility
2 Days Dedicated to Increasing Mobility throughout the ROMs of Movement
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Job-Specific Dry Fire Training
Incorporate Movement-Driven Dry Fire Training as Additional Supplementary Skills Training.
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Expert-Built Longevity Pieces
Our on-staff PTs create segments specificly built to improve your athletic mobility.
Features
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Direct Access to your Coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily Warm-Ups, Movement and Mobility training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will connect with you directly through the app.
Equipment
Required
Open Space
Recommended
Plyo Boxes // Hurdles
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-03-25: ACCELERATION

Prep

A

General Dynamic Warm-Up

Walking Knee Hug x10yds Walking Quad Stretch + Reach x10yds Ankle Tugs x10yds Scoops x10yds Lateral Skips x10yds Each A-Skip x10yds Up and Outs x10yds Straight Leg Skips x10yds Reverse Butt Kicks x10yds Lateral Side Step + Shuffle x5yds/5yds Each Way A-Run x10yds Sprint x5yds

B

Walk-In Sprint

2 x 10

C

Kneeling Lateral Start

8 x 10

D

Nordic Hamstring Curls

3 x 5

Cooldown

E

Cooldown = 3:00 Walk then 10 Hip Flexor Rocks + :30 Hip Flexor Stretch (RIGHT) 10 Hip Flexor Rocks + :30 Hip Flexor Stretch (LEFT) :30ea Supine Knee Hug

Tuesday
2024-03-26: MOBILITY

A

Cardio

1 x 3:00

B

Shoulder Mobility - Lax Ball

1 x 3:00

C1

Kneeling Hamstring Stretch

3 x 0:30

C2

Butterfly Stretch

3 x 30

Wednesday
2024-03-27: CHANGE OF DIRECTION

Prep

A

General Dynamic Warm-Up

Walking Knee Hug x10yds Walking Quad Stretch + Reach x10yds Ankle Tugs x10yds Scoops x10yds Lateral Skips x10yds Each A-Skip x10yds Up and Outs x10yds Straight Leg Skips x10yds Reverse Butt Kicks x10yds Lateral Side Step + Shuffle x5yds/5yds Each Way A-Run x10yds Sprint x5yds

Prep

B

Deceleration Warm-Up

Forward Decel - 2x5yds Lateral Decel - 2x5yd each BWD Retreat Decel - 2x7yds each

C

Lateral Broad Jump

4 x 2

D

Lateral Shuffle + Rebound Throw

4 x 2

E

Lateral Shuffle to Sprint

4 x 10

Cooldown

F

3:00 Backwards Walk :30ea. Hurdler Stretch :30ea. Foam Roll Calves

Thursday
2024-3-28: MOBILITY

A

Cardio

1 x 2:00

B1

Child's Post Lat Stretch

2 x 15

B2

Pigeon Stretch

3 x 0:15

C1

Bridge Hip March

3 x 5

C2

Dragon Stretch

3 x 30

D1

Barbell Shoulder Extension Stretch

2 x 0:20

D2

Groin Rocks

2 x 10

Friday
2024-3-29: MAX VELOCITY

Prep

A

General Dynamic Warm-Up

Walking Knee Hug x10yds Walking Quad Stretch + Reach x10yds Ankle Tugs x10yds Scoops x10yds Lateral Skips x10yds Each A-Skip x10yds Up and Outs x10yds Straight Leg Skips x10yds Reverse Butt Kicks x10yds Lateral Side Step + Shuffle x5yds/5yds Each Way A-Run x10yds Sprint x5yds

B

Power Skip

4 x 20

C

Build Up Sprint

4 x 30

Cooldown

D

2 Sets: 10ea. Groin Rocks 10 Frog Rocks then :20ea Standing Straddle Stretch (Right/Left/Middle)

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