Performance Explored
4 sessions per week
Must use App app to view and log training
Program Training
A1
Misconceptions of a Barbell
A2
Optimize Warm-ups
A3
Progression, Regression and Instructional
A4
Getting into Angles
A5
Dumbbell with a Spot
B1
Hamstring to Ankle Rock
2 x 7
B2
Groin Drift
2 x 7
B3
Landmine Row with Rotation
2 x 10
C1
Landmine Zercher RDL
3 x 8
C2
Plate Kang Squat
3 x 5
D
Barbell Sumo Deadlift
4 x 5
E1
Pole Squeeze with RDL
3 x 5
E2
Bicep Curl Walk
3 x 10 @ 5
A1
Landmine Low Hold Squat
3 x 10
A2
Landmine Bilateral RDL
3 x 8
A3
Landmine Front Squat
3 x 10
B1
Landmine Lateral Squat
4 x 8
B2
Landmine Kneeling Press
4 x 10
C1
Landmine Squat Press
4 x 10
C2
Bar Push-up
4 x MAX
C3
Barbell Ab Roll Out
4 x 8
A
Rest Day
A1
Hamstring to Ankle Rock
3 x 8
A2
Crawl to Crab with Hip Extension
3 x 6
B1
Landmine Adductor Rock with Press
3 x 8
B2
Landmine Sway
3 x 8
C
Barbell RDL
4 x 8
D1
Landmine RDL Row with Pulse
3 x 8
D2
Hamstring Bridge
3 x 8
D3
Bar Split Squat Rotate
3 x 6
A1
Single Leg Hinge with T Spine Rotation
2 x 8
A2
Landmine Side to Curtsy
2 x 6
B1
Landmine Kneel to Stand
3 x 6
B2
Landmine Squat
3 x 10
C1
Landmine Standing Press
3 x 10
C2
Barbell FFE Zercher ISO Hold
3 x 5
D1
Push-up to Pike
3 x 10
D2
Plate Full Body
3 x 8
