The Minimalist - Strength Training for Life
Pro Elite Strength and Conditioning
General FitnessThis program is designed for those looking to feel like an athlete again. Whether you were an athlete years ago or looking for something more than cables and machines in the gym, this is the program for you. We'll be using supersets and a limited equipment approach. As long as you have space to run, a med-ball to throw, and access to dumbbells, you can crush this program
These 4 weeks will get you back into the athlete life. We'll be using supersets to minimize your time in the gym and minimal equipment to avoid confusion. With no cables, complex band set ups, and waiting for the machines to open up in the gym, you will be able to get in, work, and get on with the rest of your day in 40-60 minutes.
Conditioning
A
Active Prep 5
Foam Roll/LAX Ball Release 2:00 (focus on spots that feel tight) ~30 seconds in each area Super Quad Stretch 30 seconds per side Inchworm + DownDog Pose 1 x 5 (Knees remain straight the entire time. Hold Down Dog for 2 seconds) Sumo Squat + Thoracic Rotation + Hip Lift 1 x 10 (Each rep = L+R arm raise & Hip raise while grabbing toes) Rotational Lunge 1 x 5 per leg High Knees + Hamstring Kicks 2 x 10 yards each Max Effort Broad Jump and Land 2 x 3 (Explode out and stick the landing for 1 second. Reset for every jump!)
B1
Parallel TK MB Scoop
3 x 10
B2
Broad Jump
3 x 3
C1
RDL - Dumbbells
3 x 6
C2
Dead Bugs
3 x 5
C3
Push-Up
3 x 5
D1
Lateral Lunge + Balance
4 x 5
D2
Chin-Ups
3 x 4
E
Athlete Choice Recovery - 10 minutes
A
Turf Active Prep
1 x 10
B
Athletes Choice Cardio 20 minutes
Conditioning
A
Active Prep 5
Foam Roll/LAX Ball Release 2:00 (focus on spots that feel tight) ~30 seconds in each area Super Quad Stretch 30 seconds per side Inchworm + DownDog Pose 1 x 5 (Knees remain straight the entire time. Hold Down Dog for 2 seconds) Sumo Squat + Thoracic Rotation + Hip Lift 1 x 10 (Each rep = L+R arm raise & Hip raise while grabbing toes) Rotational Lunge 1 x 5 per leg High Knees + Hamstring Kicks 2 x 10 yards each Max Effort Broad Jump and Land 2 x 3 (Explode out and stick the landing for 1 second. Reset for every jump!)
B
Sprint - 15 Yards
5 x 15 @ 0:45
C1
HK MB Shot Put
3 x 5
C2
Lateral Bound (Skater) - Single Response
3 x 3
D1
Goblet Squat to Box - Kettlebell
4 x 4
D2
Bent Over Row - Dumbbell
3 x 10
E1
HK SA Press - Dumbbell
3 x 6
E2
Elevated SL Glute Bridge - 90/90
3 x 10
E3
Lateral Bear Crawl
3 x 10
F
Athlete Choice Recovery - 10 minutes
Conditioning
A
Active Prep 5
Foam Roll/LAX Ball Release 2:00 (focus on spots that feel tight) ~30 seconds in each area Super Quad Stretch 30 seconds per side Inchworm + DownDog Pose 1 x 5 (Knees remain straight the entire time. Hold Down Dog for 2 seconds) Sumo Squat + Thoracic Rotation + Hip Lift 1 x 10 (Each rep = L+R arm raise & Hip raise while grabbing toes) Rotational Lunge 1 x 5 per leg High Knees + Hamstring Kicks 2 x 10 yards each Max Effort Broad Jump and Land 2 x 3 (Explode out and stick the landing for 1 second. Reset for every jump!)
B1
Lateral Hurdle Jumps - Single Response
3 x 8
B2
OH Slam - Medicine Ball
3 x 5
C
Shuffle - Multi Response
4 x 20
D1
Goblet Split Squat - Kettlebell
4 x 5
D2
Prone Handcuffs
4 x 5
E1
Chest-Supported Alt. SA Row - Kettlebell
3 x 8
E2
Hamstring curl on sliders
3 x 5
F
Farmers Walk
3 x 45
G
Athlete Choice Recovery - 10 minutes
A
Turf Active Prep
1 x 10
B
Athletes Choice Cardio 20 minutes
Cody Hardin
Following an internship at Pro Elite Strength and Conditioning while in grad school for Coaching Education, Cody is the Head Coach at Pro Elite Strength and Conditioning in Morgantown, WV.
Don't spend endless hours in the gym. Put in the work, and get back to life!
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