Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Back Squat (4 x 10
@RPE 8-9)
4 sets, 10reps
@RPE 8-9
Accessory
Barbell Glute Bridge (3 x 8 (2 second pause at the top)
@RPE 8)
3 sets, 8 reps with a 2 second pause at the top of each rep
@RPE 8-9
Rest 1-2 minutes.
Option A: SUPERSET
Rest 1-2 minutes between superset.
Sandbag Squat (4 x 10
@RPE 8-9)
4 sets, 10reps
@RPE 8-9
Dual Kettlebell Single Leg Deadlift (4 x 10/10
@RPE 8-9)
4 sets, 10 reps each side
@RPE 8-9
Use staggered stance of you need to work on balance
OPTION B: Metcon
Metcon (Time)
3 Rounds
10 Dual Dumbbell Front RackAlt Forward Lunges
10 Dual Dumbbell Front Squat
10 Dual Dumbbell Deadlift
200m Run
(50/35#)