Athletic Rebuild
**A 3-PHASE HYBRID PROGRAM DESIGNED TO BUILD YOU INTO THE ATHLETE THAT CAN DO IT ALL**
*PHASE 1: Foundational Strength, Mobility and Endurance*
Build a solid fitness foundation with intentional programming that focuses on developing strength, mobility and endurance. Lay the groundwork for your fitness journey as you enhance your overall physical capabilities.
Week 1 of this phase will involve strength and aerobic testing to set a baseline for your next 12 weeks. You will use this data to determine your progress when you re-test in Week 12
*PHASE 2-3: Strength & Conditioning, Aerobic Capacity, and Anaerobic Threshold*
Progress seamlessly through Phases 2 and 3, where our program delves into components of strength & conditioning while pushing your aerobic threshold, and building your anaerobic capacity.
Each phase is strategically designed by a physiotherapist to refine your athletic capacity, build resiliency and unlock new levels of performance.
**GUARANTEED TO:**
- SET NEW 1RM
- IMPROVE STRENGTH
- ENHANCE MOBILITY
- ELEVATE FITNESS
5 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Ankle Dorsiflexion Mobilization
4 x 0:30
A2
Single Leg Glute Bridge
4 x 8
A3
Back Squat
4 x 5
B1
Front Rack Step-Ups
3 x 8
B2
DB Lateral Lunge
3 x 8
B3
Heel Elevated Goblet Squat
3 x 8
C1
Assault Bike
3 x 1:00
C2
Suitcase Carry
3 x 0:30
C3
DNS Star Pattern
3 x 8
A1
Assault Bike
1 x 1:00
A2
90/90 Hip Switch
1 x 16
A3
Runners Stretch
1 x 12
B1
Side Plank Dip and Clam
2 x 8
B2
Single Leg Glute Bridge
2 x 8
A1
Couch Stretch (Hip Flexors)
4 x 0:30
A2
Banded Isometric Lat Lock
4 x 0:20
A3
Barbell Bench Press
4 x 5
B1
Swiss Ball Stability Fly
3 x 8
B2
Supine DB Tricep Press
3 x 8
B3
Push-Up
3 x 10
C1
1/2 Turkish Get Up
3 x 6
C2
Kneeling Cable Woodchop
3 x 10
C3
Plank Rotation
3 x 10
A1
Rower
1 x 1:00
A2
Single Arm Downward Dog Plank Reach
1 x 5
A3
Single Arm Downward Dog Plank Reach
1 x 5
A4
Side-Lying Thoracic Rotation
1 x 8
B1
Banded Pull-Aparts
2 x 10
B2
Diagonal Banded Pull-Apart
2 x 10
A1
Prone Snow Angel
4 x 5
A2
Banded Shoulder Flexion
4 x 5
A3
Overhead Press
4 x 5
B1
DB Lateral Raise
3 x 8
B2
DB Front Raise
3 x 8
B3
Powel Raise
3 x 8
C
Rower
1 x 200
D
Rower
1 x 2:00
E
SkiErg
1 x 2:00
F
SkiErg
1 x 200
A1
Rower
1 x 1:00
A2
Single Arm Downward Dog Plank Reach
1 x 5
A3
Single Arm Downward Dog Plank Reach
1 x 5
A4
Side-Lying Thoracic Rotation
1 x 8
B1
Banded Pull-Aparts
2 x 10
B2
Diagonal Banded Pull-Apart
2 x 10
A1
Prone Scorpion
4 x 8
A2
Bird Dog
4 x 8
A3
Barbell Deadlift
4 x 5
B1
Single Leg Hip Thrust
3 x 8
B2
KB single leg RDL
3 x 8
B3
Hamstring Curl on Slides
3 x 8
C1
Band Rotations
3 x 10
C2
Copenhagen Plank Short Lever
3 x 0:30
C3
Dead Bug
3 x 12
A1
Assault Bike
1 x 1:00
A2
90/90 Hip Switch
1 x 16
A3
Runners Stretch
1 x 12
B1
Side Plank Dip and Clam
2 x 8
B2
Single Leg Glute Bridge
2 x 8
A1
Supine Hamstring Mobility
4 x 8
A2
Supine 90/90 Wall Slide
4 x 8
A3
Pull-Up
4 x 5
B1
1-Arm DB Row
3 x 8
B2
DB Pullover
3 x 8
B3
Band Face Pull
3 x 8
C1
SkiErg
3 x 1:00
C2
Half Kneeling Pallof Press
3 x 10
C3
90/90 Banded Reach to Row
3 x 8
A1
Rower
1 x 1:00
A2
Single Arm Downward Dog Plank Reach
1 x 5
A3
Single Arm Downward Dog Plank Reach
1 x 5
A4
Side-Lying Thoracic Rotation
1 x 8
B1
Banded Pull-Aparts
2 x 10
B2
Diagonal Banded Pull-Apart
2 x 10
