Program Options!

We offer 3 Program Options for Coach in Session and Open Gym:

Customized Program

This is a completely customized program for YOU! You will meet with our Head Strength & Conditioning Coach and discuss your abilities, goals, likes, dislikes, and schedule. The program will be enjoyable and effective so we can help you reach your goals!

HIIT Training

This program is for people who have 45-60 minutes to workout. It always starts with a strength training portion and ends with High Intensity Interval Training. Everything in this program can be scaled for any age and fitness level.

Here is a sample workout:

–Do all 3 exercises and then rest 3 minutes

Bench Press 3×5 & 1×1

Hanging Knee Raises 3×10

Pull-Up 3×5

–12 minute AMRAP

Ring Rows x 8

DB Bench x 12

Sit-Ups x 16

Run x 150 meters

Click Here to access the program!

30 for 30

This program is for people who have 25-30 minutes to workout. It is perfect for parents at The Sports Academy with kids playing or practicing soccer. It always starts with a strength training portion with short rests and ends with a circuit. Everything in this program can be scaled for any age and fitness level.

Here is a sample workout:

–Goblet Squat 3×10 Rest :45 seconds between sets

–15 minute AMRAP

DB Press x 10

Reverse Lunges x 8 each leg

Sit-Ups x 15

Ring Rows x 10

Row 1 minute

Click Here to access the program!

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