Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Front Squat (5 x 5)
5 x 5
@RPE 7-8
Rest 1 minute between sets.
Accessory
Barbell Touch n’ Go Romanian Deadlift (3 x 12-15 @RPE 8-9)
3 sets, 12-15 reps
@RPE 8-9
Rest 1-2 minutes between sets.
Option A: SUPERSET
Rest 1-2 minutes between superset.
Weighted Step-ups (Alternating Legs
3 x 12)
Use 1 dumbbell held in any position
3 x 12
@RPE 8-9
Deficit Glute Bridge (3 x 15-20)
Put feet on 45# plate
Use the same dumbbell as your step ups.
OPTION B: Metcon
Metcon (Time)
30/21 Calories Air Bike
15 Single Dumbbell Suitcase Reverse Lunges on each side
20/14 Calories Air Bike
10 Single Dumbbell Front Rack Reverse Lunges on each side
10/7 Calories Air Bike
5 Single Dumbbell Overhead Reverse Lunges on each side
30/21 Calories Air Bike