Athletic Rebuild
Designed to build strength, stability, speed and endurance in a way that is unlike anything you have tried before.
If you have been training for quite some time, you've likely encountered the feeling that, despite the exercise program you follow, they start to feel quite the same.
There are only so many conventional deadlifts, or barbell bench presses you can do before it starts to feel monotonous and unmotivating.
Recognizing this challenge, I have drawn inspiration from an array of training methodologies to infuse a sense of excitement and novelty into your pursuit of strength and fitness.
Embracing a philosophy that no two workouts should be alike, I have developed a dynamic approach that seamlessly integrates elements from different training modalities.
Structured into three distinct phases, each phase is designed to incrementally challenge specific movement patterns while concurrently enhancing stability, power, and endurance through complementary exercises.
Prepare to never be bored in the gym again.
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Full Body Warm Up
2 minute row- to increase heart rate and blood flow 2 rounds 5x runners stretch each side 5x squat to hamstring 5x single arm downward dog reach each side 5x 90/90 hip switch each side
Prep
B
Lower Activation
*Perform slowly and controlled* 5x SL deadlift each side 5x SL glute bridge each side 5x bird dog each side
C1
Overhead March
3 x 10
C2
Hip Airplane
3 x 5
C3
1 1/4 Front Squat
3 x 10
D1
Eccentric Banded Curtsy Step Down
12, 10, 8
D2
Single Leg Squat to Bench
3 x 10
E1
Assault Bike
1 x 12
E2
Wall Balls
1 x 12
E3
DB Front Rack Walking Lunge
1 x 12
E4
Butterfly Sit Up
1 x 12
Prep
A
Upper Body Warm Up
2 minute ski- to increase heart rate and blood flow 2 rounds: 8x push up to downward dog 8x shoulder taps each side 8x side plank rotations each side
Prep
B
Upper Activation
10x snow angels- slow and controlled. Keep core engaged, and try to keep arms elevated from ground as you reach above your head. 8x diagonal pull-aparts each side 8x banded wall slides- banded around wrist. Actively press out against band as you slide up the wall on roller (can also perform without roller- simply slide forearms up a wall)
C1
Single Arm Stability Ball Chest Press
3 x 10
C2
Split Kneeling Arnolds Press
3 x 10
D1
Bottoms Up KB Floor Press
3 x 10
D2
1/2 Turkish Get Up
3 x 4
E1
SkiErg
3 x 0:45
E2
Gorilla Push Up
3 x 10
E3
SA DB Push Press
3 x 8
E4
Quadruped Hold
3 x 0:45
Prep
A
Full Body Warm Up
2 minute row- to increase heart rate and blood flow 2 rounds 5x runners stretch each side 5x squat to hamstring 5x single arm downward dog reach each side 5x 90/90 hip switch each side
Prep
B
Lower Activation
*Perform slowly and controlled* 5x SL deadlift each side 5x SL glute bridge each side 5x bird dog each side
C1
DB Deadlift
3 x 10
C2
Prone Hamstring Curl Band
3 x 6
D1
KB SLRDL to Knee Drive
3 x 10
D2
Side Plank Adductor Banded Squeeze
3 x 8
E1
DB Power Clean
1 x 8
E2
DB Front Squat
1 x 8
E3
Assault Bike
1 x 0:30
Prep
A
Upper Body Warm Up
2 minute ski- to increase heart rate and blood flow 2 rounds: 8x push up to downward dog 8x shoulder taps each side 8x side plank rotations each side
Prep
B
Upper Activation
10x snow angels- slow and controlled. Keep core engaged, and try to keep arms elevated from ground as you reach above your head. 8x diagonal pull-aparts each side 8x banded wall slides- banded around wrist. Actively press out against band as you slide up the wall on roller (can also perform without roller- simply slide forearms up a wall)
C1
1-Arm DB Stability Row
3 x 10
C2
Tall Kneeling Banded Face Pull
3 x 10
D1
DB Pullover Hip Thrust
3 x 10
D2
Powell Raise Side Plank
3 x 8
D3
Rower
3 x 200
E1
Kick Sit
1 x 16
E2
SkiErg
1 x 9:00
