Athlete Foundation
Project EXS
Let's start with a famous quote from a legend - I'm not afraid of someone who practiced 1000 kicks few times, I'm afraid of someone who has practiced 1 kick 10000 times. The main thing that we can learn from truly elite athletes is that they are really good at doing few things over and over again in any situations and circumstances. Modern day training has become about trying everything we see on social media, no problem in trying but it is saddening to see when things are done with real purpose and drive. Project EXS (Name from doing important things in excess, or few exercises in excess) tries to bring back these fundamental picture to practice. Simple exercises done and programmed with purpose and intent.
A
Back Squat
2 x 7 @ 7
B
RDL
3 x 7 @ 6
C
Shoulder Press
3 x 7 @ 6
D
Pull-Up
4 x 2
E
Push-Up
4 x 5
F
Dead Bug
2 x 8
A
Jog
2 x 5:00 @ 5
B
WORLD'S GREATEST STRETCH
1 x 12
C
Alternating Leg Swing
1 x 12
D
Accelerating High Knees
2 x 10 @ 3
E
Power Skip
2 x 10 @ 3
F
Acceleration Bound
3 x 20 @ 2
G
2 Point Stance to Sprint
5 x 50 @ 2
A
Back Squat
2 x 7 @ 7
B
RDL
3 x 7 @ 6
C
Shoulder Press
3 x 7 @ 6
D
Pull-Up
4 x 2
E
Push-Up
4 x 5
F
Dead Bug
2 x 8
A
Jog
2 x 5:00 @ 5
B
WORLD'S GREATEST STRETCH
1 x 12
C
Alternating Leg Swing
1 x 12
D
Accelerating High Knees
2 x 10 @ 3
E
Power Skip
2 x 10 @ 3
F
Acceleration Bound
3 x 20 @ 2
G
2 Point Stance to Sprint
5 x 50 @ 2
A
Back Squat
2 x 7 @ 7
B
RDL
3 x 7 @ 6
C
Shoulder Press
3 x 7 @ 6
D
Pull-Up
4 x 2
E
Push-Up
4 x 5
F
Dead Bug
2 x 8
A
Jog
2 x 5:00 @ 5
B
WORLD'S GREATEST STRETCH
1 x 12
C
Alternating Leg Swing
1 x 12
D
Accelerating High Knees
2 x 10 @ 3
E
Power Skip
2 x 10 @ 3
F
Acceleration Bound
3 x 20 @ 2
G
2 Point Stance to Sprint
5 x 50 @ 2
This program will of course lay the foundation of sporting success for the youth, but with our vision of making this a routine will surely help everyone else to improve their quality of living.
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