Athletic Strength Vol. I

13th Flow

Strength & Conditioning, Functional Training

Coach

Elisabeth Akinwale

Athletic Strength Vol. I is a 12 week strength & conditioning program for people who want to feel balanced, physically competent, athletic and STRONG.

The program is time efficient, while integrating mobility and pre-hab throughout each week of programming. We'll take you through a progressive cycle for the squat and deadlift, along with weekly elevated lunges with weight (Bulgarian split squats), weighted jumps, dumbbell bench press, and bent over rows.

Combined with short conditioning pieces that incorporate athletic coordination, lateral movements, and basic gymnastics positioning strength, Athletic Strength Vol. I is here to help you put in the work to feel READY for what life throws your way!

*The program only uses barbells for squats and deadlifts, with the option to perform those lifts with dumbbells, if preferred.

$75

Get Athletic Strength Vol. I

Recovery Is Key. We've Got You Covered

Athletic Strength Vol. I incorporates daily recovery work, and weekly Recovery Conditioning workout to keep you feeling your best and recovering between sessions.

Strength + Athleticism

Some athletes worry that strength training will make them feel sluggish, heavy, too tight, or lose a step from lifting weights. Athletic Strength Vol. I will do just the opposite, and have you feeling strong & prepared for all your athletic pursuits!

Build & Rebuild

Building resilience through strength development.

Features

Programming 4 days per week

Three days per week of prep, lifts, conditioning & recovery. One day of Recovery Conditioning to integrate recovery, maintenance, and pre-hab.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

Equipment

Required

Dumbbells // Bench // Plates // Resistance Bands // Mini Band // Jump Rope

Recommended

Barbell

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

AS Squat Warm-Up I

Centering Breaths :06-:02-:07 2-3x or 10:00 3 Squat Open Ups 6 Squats Double Bounce 10 Curl + Press 10ea Seated Leg Lifts 15 Shoulders 45 Degrees 10ea Leg Back & Around"

Jump Catch

3 x 2

Back Squat

3 x 10

DB Strict Press Single Arm

3 x 7

Circuit

3x 30 Jumprope 10 Squats 5 Burpees 10ea Band Chop

Circuit

2x 8-10 Seated External Rotations (stop the set if form breaks before 10 reps) 20ea Leg Curl w/Mini Band :60 Seated Straddle Stretch

Tuesday

Week 1 Day 2

Prep

DEADLIFT WARM UP

Centering Breaths :06-:02-:07 2-3x or 10:00 1ea Inch Worm World's Greatest Stretch 5ea Single Leg RDL 10 MB Twists 10 Floor Bridges 10 Dead Bugs 10 Arch Ws

Deadlift

3 x 10

Straight Leg Sit Ups w/Weight

3 x 10

Circuit

4x 6ea Lateral Drive 12 Reverse Lunge w/Weight 12 Straddle Ups 12 Superman Alt

Circuit

3x 12ea Single Leg Calf Raises 6 Hollow Snaps, :02 12 Windshield Wipers

Wednesday

Week 1 Day 3

Recovery

Recovery Conditioning I

Recovery Conditioning I 10:00 Flow Pace* 20 Plank ISO- Feet In & Out 10 Reverse Lunges 20 V Sit ISO w/ Twist 10 Bent Over Rows 20 Shoulders 45 Degrees (:60/:10), 4 Rounds High Knees Back & Go Superman Upper Body Only Shoulders 3 Way 4 Count Sit Ups Ladder Scissors Bicep Curls 3 Way Calf Raises 3 Way *Flow Pace means move through with purpose, but not explicitly for speed/intensity

Friday

Week 1 Day 4

Prep

UNILATERAL & BENCH WARM UP

Centering Breaths :06-:02-:07 2-3x or 10:00 5 Burpees 10 Reverse Lunges 10 Bent Over Flies 10ea Calf Raises 3 Way 10 Flutter Kicks, :02 pauses

Elevated Lunges w/Weight

3 x 10

Shoulder ATYT

3 x 5

Circuit

3x :30/:10 (work/rest) Alt Pike Touches DB Bench Press Icky Shuffle Chest Flies Bent Over Flies 3 Way

Elevated Floor Bridge w/Bench