Ernie Atkins Athletics
1 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
B1
A Skip to A Run
3 x 15
B2
Sled Sprints
3 x 15
C1
Back Squat
5 x 5 @ 6
C2
Inverted Row
5 x 8
C3
Quad Stretch
5 x 0:30
D1
Pull Up Hold
3 x 0:25
D2
Lunges (Walking)
3 x 10
D3
Paloff Press Walk Out
3 x 5
E
Backward Sled Drag
3 x 40
A
Heroic Warm-up
B
5-10-5 Sprints
4 x 1
C1
Bench Press
5 x 5 @ 8
C2
Single Leg RDL
5 x 6
C3
Chest Stretch
5 x 0:30
D1
Prone Machine Hamstring Curl
3 x 8
D2
3-way Shoulder Shocker
3 x 6
D3
Strict Lower Hanging Leg Lifts
3 x 15
E
Plank Series for All Ages
3 x 0:30
A
Heroic Warm-up
B
1-mile Run
1 x 12:00
C1
Dead Bug with Mini Bands
4 x 8
C2
Spread Eagle Situps
4 x 8 @ 25 lb
C3
Paloff Press Walk Out
4 x 5
D1
Kneeling Hip Flexor Stretch
2 x 1:00
D2
Pigeon Stretch
2 x 1:00
D3
Calf Stretch
2 x 1:00
D4
Hamstring Rope Stretch
2 x 1:00
D5
Chest Stretch
2 x 1:00
A
Heroic Warm-up
B1
Broad Jump
3 x 4
B2
Box Jump
3 x 2
C1
Hex Bar Deadlift
5 x 5 @ 6
C2
Pull-Up
5 x 5
C3
Quad Stretch
5 x 0:30
D1
Barbell Bicep Curl
3 x 8
D2
Split Squat
3 x 5
D3
Plank
3 x 0:45
E
Backward Sled Drag
3 x 40
A
Heroic Warm-up
B1
Med Ball Slam
3 x 8 @ 10 lb
B2
Med Ball Chest Pass
3 x 5
C1
Standing DB Press
5 x 5 @ 8
C2
RDL
5 x 5 @ 8
D1
Single Leg Glute Bridge
3 x 10
D2
Push-Up
3 x 1:00
D3
Plank Pulls
3 x 8
E
1-mile Run
A
Heroic Warm-up
B
1-mile Run
1 x 12:00
C1
Dead Bug with Mini Bands
4 x 8
C2
Spread Eagle Situps
4 x 8 @ 25 lb
C3
Paloff Press Walk Out
4 x 5
D1
Kneeling Hip Flexor Stretch
2 x 1:00
D2
Pigeon Stretch
2 x 1:00
D3
Calf Stretch
2 x 1:00
D4
Hamstring Rope Stretch
2 x 1:00
D5
Chest Stretch
2 x 1:00
Ernest Atkins
Professional Strength and Conditioning Coach committed to getting athletes Bigger, Stronger, and Faster. Experience Training NFL, MLB, NBA, UFC and many more athletes.
