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.
Box Step Ups Alternating (4 x 10/10
@RPE 8-9)
4 sets, 10 reps each side
@RPE 8-9
Drive your foot into the box, keep upright chest
Russian Kettlebell Swings (4 x 12-15
@RPE 8-9)
4 sets, 12-15 reps
@RPE 8-9
OPTION B: METCON
METCON 4 ROUNDS (AMRAP – Rounds)
NO REST.
30 sec. DumbbellFront Rack Wall Sits
12 Alt. Front rack Dual Dumbbell Forward Lunges
30 Air Squats
(55/35#)