Lee Dollard Athletics Coach
Whether you're a beginner or regular in the gym looking to take the next step in your fitness journey, this tried and tested 2 months will accelerate you towards great health and impressive athleticism. This program builds on Solid Steps Forward: Weeks 1-4.
This program was designed for a few of my clients who primarily wanted to move better and rehab old injuries so that they could go throughout their day with less pain, and hopefully be able to casually participate in their favourite sports again. Fitness and strength were secondary goals, we expected these components to improve in a more focused program.
The results that my clients saw from this program surpassed their expectations greatly. Not only did they get closer to pain free and improve their overall wellbeing, their physique and physical capabilities brought them to a level we did not expect so soon.
I can comfortably say that this is the best program I've ever created to take someone who is either picking up their gym membership card after a long lay-off or someone needing to springboard off their plateau.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Wattbike
1 x 5:00
B
Wattbike
1 x 20:00
C1
Crunch
3 x 10
C2
Russian Twist
3 x 10
C3
Plank
3 x 20
D1
Iron Cross
3 x 10
D2
Couch Stretch (Hip Flexors)
3 x 0:20
D3
Deep Squat Stretch
2 x 0:20
A
Wattbike
1 x 5:00
B1
Air Squat
3 x 5
B2
Glute Bridge
3 x 8
C
Bench Press
8, 5, 5, 5, 5 @ 44.09, 88.18, 132.28, 132.28, 132.28 kg
D1
DB Fly
3 x 8
D2
1-Arm DB Row
4 x 10
E
Lat Pulldown
3 x 6
F1
Calf Raise
3 x 8
F2
Calf Raise on Leg Press
3 x 8
G1
Cossack Squat
3 x 8
G2
Reverse Plank
A
Woodway Curve Sprinting
1 x 8:00
B1
Lunge Stretch
3 x 10
B2
Hamstring Rope Stretch
3 x 10
B3
Hip Internal Rotation Stretch
3 x 10
B4
Glute Stretch
3 x 10
C
Woodway Curve Sprinting
30, 25, 20, 15, 10
D
WORLD'S GREATEST STRETCH
1 x 10
A
Wattbike
1 x 5:00
B1
Step-Ups
3 x 5
B2
Mountain Climbers
3 x 20
C
Front Foot Elevated Split Squat
3 x 8
D
Prone Machine Hamstring Curl
3 x 10
E1
Calf Raise
3 x 8
E2
Calf Raise on Leg Press
3 x 8
F1
Shoulder Press
3 x 5
F2
DB Lateral Raise
3 x 6
G1
Sled Push
3 x 2
G2
DB Overhead Carry
H1
Glute Stretch
3 x 15
H2
Calf Stretch
3 x 0:15
A
Wattbike
1 x 5:00
B
Back Squat
8, 6, 5, 5, 3, 3 @ 44.09, 88.18, 110.23, 121.25, 132.28, 132.28 kg
C
Romanian Deadlift
8, 5, 5, 5 @ 44.09, 88.18, 99.21, 99.21 kg
D
Bench Press
8, 6, 5, 3, 3, 1 @ 44.09, 88.18, 110.23, 132.28, 143.3, _ kg
E
Adductor Machine
3 x 8
F
Pull-Up
3 x 5
G1
Aleknas
3 x 5 @ 11.02 kg
G2
Prone Flutter Kick
3 x 20
G3
Knees To Chest
3 x 15
H1
Couch Stretch (Hip Flexors)
2 x 0:30
H2
Hamstring Rope Stretch
1 x 0:30
H3
Scorpion
2 x 10
