Build Performance Team
Coach Colesy
General Fitness, Strength & Conditioning, Weightlifting, Plyometrics, Multi-sport, Hockey, Golf, Lacrosse, Soccer, FootballThis training program is designed for individuals who want to BUILD multiple training qualities.
Eliminate the thought process behind your training programming and join a program designed to improve your strength, speed, conditioning, mobility and aesthetic.
We utilize multiple training methods from sprints, plyometrics, olympic weightlifting, heavy strength training, conditioning, and different mobility exercises.
6 sessions weekly Training sessions are uploaded weekly keeping the training challenging and engaging. All exercises include video demonstrations and notes. Get access to myself as a coach with any questions on form, training, etc.
All skill levels welcome.
Start with a 7 day free trial!
A1
3-Way Lunge
1 x 6
A2
Forward Lunge w/ Overhead Extension
1 x 10
A3
Deep Split Squat Hop
1 x 10
A4
Lateral Bound w/ Deep Tier Reach
1 x 10
B1
RFESS Drop Catch
3 x 5
B2
Repeat Depth Jump
3 x 1
C1
RFESS SSB
6, 5, 3, 3, 3
C2
Explosive Step Up Jump
5 x 3
D
Landmine Skater Squats
3 x 10
E1
No Pause Goblet Squat
2 x 15
E2
Seated Knee Extension ISO
2 x 0:30
F
Split Squat ISO
1 x MAX
A1
1/2 Kneeling TSpine Rotation
1 x 10
A2
Push Up to Down Dog Reach
1 x 10
A3
Dynamic Arm Swings
1 x 20
A4
Supinated Straight Arm Raise
1 x 12
A5
Eccentric Push Up Catch
B1
Tempo Power Snatch (Blocks)
3 x 3
B2
Single Arm DB Snatch
3 x 3
C
Barbell Incline Press
10, 6, 5, 5, 5
D
3-Point Single Arm Row
3 x 10
E1
Seated Alternating Arnold Press
3 x 8
E2
Overhead Tricep Extension (Rope)
3 x 15
F
Deficit Push Up
1 x MAX
A
Treadmill Work
1 x 30:00
B
Assault Bike
5 x 0:30 @ 2:00
A1
Lax Ball Rollout
1 x 1:00
A2
90/90 with Leg Lifts
1 x 60
A3
Couch Stretch (Quad/Hip Flexor)
1 x 60
A4
Modified Pigeon Stretch
1 x 60
A5
Lateral Expansion Modified Hang
1 x 1:00
A6
Anterior Chain Stretch
1 x 1:00
A7
Doorframe Lat Stretch
1 x 60
A1
Inch Worm
1 x 10
A2
Forward Lunge to SLRDL
1 x 8
A3
Straight Leg Scissor Bound (Gradual Build)
1 x 20
A4
Lat Stretch Row
1 x 10
B1
Alternating Staggered Stance Pogo Hops
1 x 0:30
B2
Triple Broad Jump
2 x 3
C
3-Point Start Acceleration
4 x 20
D1
Weighted Chin Up (neutral grip)
5, 5, 5, 3, 3
D2
Landmine SLRDL (Deficit)
8, 6, 6, 6, 6
E1
Dips
3 x 10
E2
Chest Supported DB Row
3 x 12
A1
EZ Bar Bicep Curl
4 x 15
A2
Tricep Pushdowns
4 x 20
A3
Hanging Straight Leg Raise (Bar Support)
3 x 10
B1
Incline Bicep Curl (45)
3 x 15
B2
Cross-Body Tricep Extension
3 x 20
B3
Oblique Side Bends
C
TRX Bicep Curl
2 x MAX
Cole Martin
CSCS, Strength & Conditioning Coach located in Toronto Area, Canada.
When you join a team you’re getting more than programming, you’re joining an online community.
Build Performance Team
Build Performance Team
Build Performance Team
