4 P's of Performance Programming

The Four P's of Performance Programming: A Millionaire Mind and Body Journey

This is a Millionaire Mind and Body guide. This plan will help you build strength, focus, and confidence while keeping your workouts fun. The Four P's of Performance Programming—Prep, Prime, Perform, and Play—are easy steps designed to help you reach your fitness and life goals.


The Millionaire Mind and Body Philosophy

Success in life comes from building good habits. A strong body supports a sharp mind, and together they help you stay focused and motivated. The Millionaire Mind and Body philosophy connects your physical fitness with your mental strength. Using the Four P's, you will:

- Focus your energy and prepare for workouts.
- Get your body and brain ready to perform.
- Push yourself to improve and grow.
- Enjoy the process and celebrate your wins.

Let’s explore each phase to see how it works.

Phase 1: Prep – Setting the Stage

The Prep phase is about getting ready. It prepares your body and mind to move safely and effectively.

Goals of Prep:

- Notice areas of tightness or stiffness.
- Mentally focus on the upcoming workout.
- Warm up your muscles and joints to reduce injury risk.

What It Looks Like:

- Dynamic Stretching: Do movements that prepare you for exercise, like arm circles, leg swings, or side lunges.
- Mobility Work: Use stretches or drills to improve how your body moves, such as hip stretches or spine twists.
- Mindful Breathing: Take slow, deep breaths to calm your mind and get in the zone.

Skipping Prep is like trying to play a sport without warming up. It’s an important first step to ensure a great workout.


Phase 2: Prime – Turning on the Power

Now that your body is warmed up, the Prime phase activates your muscles and sharpens your focus. It gets you ready to perform at your best.

Goals of Prime:

- Wake up your muscles and improve coordination.
- Boost circulation and body temperature.
- Build a positive and confident mindset.
What It Looks Like:

- Explosive Moves: Try fast-paced activities like small jumps, jumping jacks, or medicine ball slams.
- Muscle Activation: Do simple exercises like planks or bridges to "switch on" key muscles.
- Visualization: Imagine yourself succeeding, whether it’s lifting a heavier weight or completing a new challenge.

Priming prepares you for peak performance, like revving up an engine before a race.


Phase 3: Perform – Making Progress

The Perform phase is the main event of your workout. This is where you push yourself, work hard, and build strength and endurance.

Goals of Perform:

- Build muscle and improve stamina.
- Practice proper form for safety and efficiency.
- Challenge yourself to reach new levels of fitness.

What It Looks Like:

- Strength Training: Focus on big moves like squats, push-ups, or pull-ups to gain strength.
- Cardio Workouts: Include activities like running, cycling, or rowing to build endurance.
- Progressive Overload: Increase the challenge over time by lifting heavier weights or doing more reps.

The Perform phase is where growth happens. Every effort you make brings you closer to your goals.

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Phase 4: Play – Enjoying the Journey

Play is about having fun and celebrating your progress. After working hard, this phase reminds you to enjoy fitness and stay motivated.

Goals of Play:

- Keep exercise fun and interesting.
- Recognize your achievements and feel proud.
- Leave your workout feeling energized and happy.

What It Looks Like:

- Mini Challenges: Try something exciting like a 5-minute circuit or a fun skill-based task.
- Relaxed Movements: End with light activities, like yoga stretches or easy dancing.
- Social Fitness: Work out with friends or join a group to make it more enjoyable.

Play makes fitness sustainable by keeping it fun and rewarding.

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Sample Workouts

1. Upper Body Focus

- Prep:
  - Arm circles (2x10 each direction)
  - Shoulder rolls (2x10 each direction)
  - Cat-Cow stretches (5 rounds)

- Prime:
  - Push-up holds (3x10 seconds)
  - Medicine ball slams (3x10 reps)

- Perform:
  - Push-ups (3x12)
  - Bent-over dumbbell rows (3x10 per arm)
  - Overhead shoulder presses (3x10)

- Play:
  - 5-minute EMOM (Every Minute on the Minute):
    - 5 push-ups + 10 jumping jacks

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2. Lower Body Focus

- Prep:
  - Hip circles (2x10 each direction)
  - Bodyweight lunges (10 per leg)
  - Standing hamstring stretches (30 seconds per leg)

- Prime:
  - Glute bridges (3x15)
  - Squat jumps (3x10)

- Perform:
  - Goblet squats (3x12)
  - Bulgarian split squats (3x10 per leg)
  - Deadlifts (3x10)

- Play:
  - Ladder challenge (5 minutes):
    - 1 squat + 1 lunge (per leg), add one rep each round

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3. Cardio-Focused

- Prep:
  - High knees (2x30 seconds)
  - Torso twists (2x10 each side)
  - Dynamic hamstring stretches (10 reps per leg)

- Prime:
  - Jump rope (2 minutes)
  - Burpees (2x10 reps)

- Perform:
  - Interval running (3 rounds of 2 minutes fast, 1 minute slow)
  - Mountain climbers (3x45 seconds)
  - Rowing machine (3x500m at moderate pace)

- Play:
  - Tabata (4 minutes):
    - 20 seconds sprint + 10 seconds rest (8 rounds)

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The Millionaire Mind and Body Lifestyle: An Invitation to Transform

Your fitness journey is about building a life that’s strong, balanced, and fulfilling. The Four P's of Performance Programming help you:

- Create habits that set you up for success.
- Connect your physical and mental fitness.
- Stay motivated and excited about working out.

Are you ready to begin your transformation? Join the Millionaire Mind and Body Journey today and start building your best self!



About the Author
This guide was created by Kyle Receno, a coach dedicated to helping busy professionals reach their potential. Through movement, mindset, and habit-building, Kyle helps clients unlock their strengths and achieve their goals.