Online Memberships and Programming

Bullet Proof Training Method is proud to present Keven Connors Programming, an online programming experience that is completely personalised to help create the fittest, fastest, strongest and healthiest version of you that there has ever been. Be apart of the Bullet Proof Training Method community from your own gym or at home.

Whatever you goal is our team is here to help. Run a marathon, we have just the right track for you, add 10kgs to all your lifts, let us take you there, lose some weight look amazing in that swimsuit, we are with you all the way, sick of being plagued by injuries and niggles this is our speciality, we will get you moving pain free!

This Program is for those who love to workout alone or for those who find class times do not fit in to their daily schedule. This program is the exact program that will be used in our classes. At Bullet Proof Training Method we pride ourselves on being a hybrid performance training centre so this program exactly that. From functional body building, olympic lifting, gymnastics, conditioning, accessories and so much more, this is aimed at giving you maximum results and designed to challenge and change you.

This is aimed at a more experienced client with access to a wide range of equipment, barbell, row/bike/ski, dumbbells, kettlebells, a pull up rig, box and bench. Don't worry if you don't have access to everything we are here to help and can make changes if needed.

We have premier app FITR with will include your program, ability to track your workouts, chat with our coaching staff and find links to our movement library.

If you are local to the Sunshine Coast area, as an online member you are always welcome to come for a drop in session or book a PT with our coaches. We have several online members who include these options but primarily train at home. You will be doing at same program as our classes so integrating an in person session will be seamless.

For $20 a week have 6 full days of programming and access to the most inclusive functional fitness program EVER.

Check out below a sample day of our programming.

Full day program

Warm up

• 12 min mom
• 1 min machine
• Goblet Cossack Squat × 10-12 Reps
• Barbell Seated Good Morning; 10 +20sec hollow hold
• 20 sec palof hold either side

Strength

• Back Squats
• E3mom for 15 mins
• 5×8 (1 ¼) back squats @ 55, 60, 65%
• Between sets (supersets)
• Set 1, 3, 5 Seated External Rotation × 10 reps
• Set 2, 4 Feet Elevated Side Plank Hip Tap × 8 each side

Metcon

• 20 min cap
• 8 SETS
• 6 Box Jump Over 30/24 (high)
• 4 hang power cleans 70/50
• 2 jerk 70/50
• 6 lateral burpee over bar
• 40 dub / single unders

Accessories

• 3 sets
• Banded Chainsaw Dumbbell Row × 8-10/arm
• Incline Bench Spider Curls × 10-15reps
• Dumbbell Pull Over × 8-10reps