The Athletic You
Strength & ConditioningStrength and mobility testing
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Upper Body Warm Up 1
5 min bike or elliptical, then: 2 x 10 each – Side Lying Rotations 2 x 15 each – External Rotators off the knee 2 x 5 each – Single Arm Pushup with Slider 2 x 10 – Ring Rows 2 x 5 – Depth Plyo Pushups *perform this as a circuit for 2 rounds
B
Bench Press
8, 5, 3, 3, 2, 1, 1, 1 @ 45, 55, 65, 75, 85, 90, 95, 100 %
C
Weighted Chin Ups
1 x 1
D1
Alternating DB Hammer Curl
3 x 8
D2
Incline Skull Crusher
3 x 8
E1
Spider Curls
3 x 15
E2
Tricep Rope Pulldowns
3 x 15
E3
Barbell Reverse Curl
3 x 15
E4
Diamond Push-Up
3 x 15
Recovery
F
Upper Body Mobility Routine 1
2x Through: Lat Stretch x 30sec each side Chest Stretch x 30sec each side Shoulder Stretch x 30sec each side
Prep
A
Lower Warm Up 1
2 x 1 min Plank 2 x 10 - Groiners each side 2 x 10 – Squats with Band Abduction – 3 Count Lower – 1 Count Pause Below Parallel (5 each side) 2 x 5 – Broomstick Jumps
B
Front Squat
8, 5, 3, 3, 2, 1, 1, 1 @ 45, 55, 65, 75, 85, 90, 95, 100 %
C
Deadlift
8, 5, 3, 3, 2, 1, 1, 1 @ 45, 55, 65, 75, 85, 90, 95, 100 %
D1
Leg Press
3 x 10
D2
Prone Machine Hamstring Curl
3 x 10
D3
Leg Extension
3 x 10
D4
Hack Squat
3 x 10
D5
Calf Raise Machine
3 x 10
Recovery
E
Lower Body Mobility 1
2x Through: Couch Stretch x 30sec each side Pigeon Stretch x 30sec each side Pancake Stretch x 30sec
A1
Reverse Decline Crunch
3 x 15
A2
Rotational Side Plank
3 x 15
A3
Leg Lifts
3 x 1
B1
Weighted Plank Hold
3 x 1:00
B2
Russian Twist
3 x 20
B3
Strict Toes to Bar
3 x 10
C1
Decline Sit-Ups
3 x 15
C2
Bar Rotations
3 x 10
C3
Barbell Roll Outs
3 x 10
D
Conditioning Options
1 x 20:00
Prep
A
Upper Body Warm Up 2
2 x 6 each – Side Lying Powell Raise - 4 count lower 2 x 10 – Cuban Press 2 x 8 each – ALT Med Ball Pushups 2 x 10 – Supine Pullups 2 x 5 – Lying Med Ball Toss
B
Incline Bench Press
8, 5, 3, 3, 2, 1, 1, 1 @ 45, 55, 65, 75, 85, 90, 95, 100 %
C
Strict Pull-Ups
1 x MAX
D1
DB Key Press
3 x 15
D2
Bent Over DB Row
3 x 15
D3
Machine Shoulder Press
3 x 15
D4
Supinated Grip Lat Pulldown
3 x 15
E
Assault Bike
Upper Body Mobility 2
F
2x Through: Bench Dip Hold x 30-60 seconds Band Distracted OH Mobility x 30sec each side Broomstick OH Bench Stretch x30-60 sec
Prep
A
Total Body Warm Up 1
2 x 10 each – Jumping Jacks – Regular, Clapping, Cross 2 x 5 each – TGU 2 x 10 – Cuban Press 2 x 10 each – Cossack Squats 2 x 5 each – Explosive Lunge Jumps
B
Back Squat
8, 5, 3, 3, 2, 1, 1, 1 @ 45, 55, 65, 75, 85, 90, 95, 100 %
C
Barbell Overhead Strict Press
D
Back Squat
2 x 15 @ 35 %
E1
Leg Press
3 x 20
E2
Prone Machine Hamstring Curl
3 x 20
E3
Leg Extension
3 x 20
E4
DB Walking Lunges
3 x 20
E5
Single Leg DB Calf Raise
3 x 20
F
Conditioning Options
1 x 20:00
Recovery
G
Lower Body Mobility 2
2x Through: Banded Hamstring Stretch x 30sec each side Banded Adductor/Groin Stretch x 30sec each side Banded Cross Body Stretch x 30sec each side Glute Stretch x 30sec each side Banded Quad Stretch x 30sec each side
Conditioning
A
Active Recovery 1
20 Min Active Flow 5x Pull-Up 10x Push-Up 15x Sit-Up 20x Reverse Lunge (total) 90sec Air Bike/ Rower/ or Elliptical (do not run today - we are avoiding impact work today)
