360° Performance
Lifestyle / Habits / Discipline / Prepared to give 100% effort
It is impossible to perform at a peak level if your lifestyle does not support peak level performance – OWN IT!
You get out of it what you put into it
Sleep, rest, recovery
Meditation, visualization, focus
Fresh air, time outside, sunshine
Nutrition, food is fuel
Fitness – strength, flexibility, cardio, endurance, stamina, balance, agility, coordination, athleticism
Communication
Positive relationships – family, friends, teammates – good vibes
Confidence, smiling, happy
Willingness to practice and improve
Nutrient timing
Stress reduction
Injury prevention
DAY 1 STRENGTH
Goblet squat 4 X 8
Ab jax 4 X 20
DB bench press 4 X 8
Bent over DB row 4 X 8
Split squat L 4 X 8
Split squat R 4 X 8
DB curl 4 X 8
Shoulder press 4 X 8
Hip abduction w/RB 4 X 10 steps
Alt. bird dogs 4 X 8
Lying tricep ext. 4 X 8
DAY 2 STRENGTH
Weighted sumo squat 4 X 8
Sit ups 4 X 20
Push ups 4 X 8
1 arm DB row L 4 X 8
1 arm DB row R 4 X 8
Alt. forward lunge 4 X 8 each
Hammer curl 4 X 8
DB upright row 4 X 8
RB kick out / balance 4 X 10 each
High plank 4 X 1 minute
DB kickbacks 4 X 8
DAY 3 STRENGTH
Goblet squat 2 X 8
Ab jax 2 X 20
Weighted sumo squat 2 X 8
Sit ups 2 X 20
DB bench press 2 X 8
Bent over DB row 2 X 8
Push ups 2 X 8
1 arm DB row L 2 X 8
1 arm DB row R 2 X 8
Split squat L 2 X 8
Split squat R 2 X 8
DB curl 2 X 8
Alt. forward lunge 2 X 8 each
Hammer curl 2 X 8
Shoulder press 2 X 8
Hip abduction w/RB 2 X 10 steps
DB upright row 2 X 8
RB Kickout / balance 4 X 10 each
Alt. bird dogs 2 X 8
Lying tricep ext. 2 X 8
High plank 2 X 1 minute
DB kickbacks 2 X 8
DAY 4 STRENGTH
Goblet squat 4 X 5
WTD sumo squat 4 X 5
Ab jax 4 X 10
Sit ups 4 X 10
DB bench press 4 X 5
Push ups 4 X 5
Bent over DB row 4 X 5
1 arm DB row L 4 X 5
1 arm DB row R 4 X 5
Split squat L 4 X 5
Split squat R 4 X 5
Alt. forward lunge 4 X 5
DB curl 4 X 5
DB hammer curl 4 X 5
Shoulder press 4 X 5
Upright row 4 X 5
Hip abd. w/RB 4 X 10 steps
RB kick out 4 X 10 each
Alt. bird dogs 4 X 5
High plank 4 X 30 sec.
Lying tricep ext. 4 X 5
Kickbacks 4 X 5
DAY 5 STRENGTH
Squat jump 4 X 8
Reverse crunch 4 X 20
Push-up alt. toe tap 4 X 8
DB curl 4 X 8
Traveling lunge 4 X 10 steps each
High plank shoulder tap 4 X 8 each
TRX row or RB row 4 X 8
1 arm overhead tricep ext. 4 X 8
1 & 2 leg calf hop L, R, LR 4 X 20 sec. each
Shoulder press 4 X 8
Deadlift 4 X 8
Wall sit 4 X 45 seconds
DYNAMIC WARM UP
Jog arm circles forward
Jog arm circles backward
Exaggerated skip
Alternating knee up and rotate
Butt kicks
High knees
Frankensteins
Walking quad stretch
High knee pull
Side Steps / swing arms in front
Jog backwards
Hop forward feet out feet in
Speed skaters
Carioci
Calf hop on 1 leg
Calf hop on both
Alt. T’s
Balance on 1 leg and mimic stride on other
Hip abd. L & R
Alt. Hip abd.
Leg swing
Over under arm swings
Arm swings bent at hip
Squat with groin stretch
Side to side mini lunges
Side to side hops
