Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Phase #2 (Metabolic Hypertrophy) 

Phase 2 transitions from our endurance foundation set in phase 1, into our first hypertrophy phase. This phase continues on with a full-body movement-based split, adding more metabolic volume into isolation training blocks, and drilling primary patterns for metabolic hypertrophy.

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commercial Gym
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
LB Pull / UB Push (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Spend 10-15 minutes prepping your body and warming up. Start with foam rolling and soft tissue work in the area's prescribed. Then spend a period of time doing active release trigger point work in the listed hotspots. After addressing all soft tissue areas in pillar-prep, move on to the movement-prep segment with all prescribed mobility, activation, and corrective exercise prescriptions. Foam Roll: Hamstrings, Glutes, Back, Lats LAX Ball: Feet/Calves, Piriformis, Triceps Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Quadruped MB Hip Circles 2x(5/5) ea. FB Integration: Tall Plank MB 3-Way Shoulder Reach 2x5 ea.

B1

Tall Kneeling Banded Hip Hinge

3 x 12

B2

Prone Snow Devils

3 x 12 @ 0, _ , _ lb

B3

Bent Over "Y" Raise

3 x 30 @ 0, _ , _ lb

C

Russian KB Swing

5 x 12

D1

DB RDL

3 x 12

D2

Seated DB OH Press (Alt. @ Top)

3 x 12

D3

Superband ASLR Stretch

3 x 10

E1

Slider Hamstring Curls (Eccentric-Only)

3 x 10

E2

Half-Kneeling KB Single Arm OH Press

2 x 10

F1

90/90 Base Hip Switches

2 x 5 @ 5

F2

Single Leg Glute Bridge (Foot Elv.)

2 x 15

F3

Swiss Ball Pike Rolls

2 x 10

F4

Swiss Ball Plank "Stir The Pot"

2 x 6

G

Slider Reverse Lunge

1 x 40

H1

Prone Incline OH Press

2 x 10

H2

Prone Incline DB Front Raise

2 x 10

H3

Seated DB Lateral Raises

2 x MAX

H4

Seated DB Press

2 x MAX

H5

Mini Band Shoulder External Rotation

2 x 20

Cool-down / Flexibility

I

Lower Body Flexibility Flow (5 Minutes)

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch

Monday
UB Pull / LB Push (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Spend 10-15 minutes prepping your body and warming up. Start with foam rolling and soft tissue work in the area's prescribed. Then spend a period of time doing active release trigger point work in the listed hotspots. After addressing all soft tissue areas in pillar-prep, move on to the movement-prep segment with all prescribed mobility, activation, and corrective exercise prescriptions. Foam Roll: Lats, Back, Outer Quad, Groin LAX Ball: Lats, Pec Minor, Quads Mobility: Thoracic Bridge 2x20 sec ea. Scap-Activation: Scapular Depressions 2x10 reps Single-Leg Balance: Airex Single Leg Balance + Hip Flexor Hold 2x20s ea.

B1

KBBU Partial Arm Bar's

2 x 10

B2

Mini Band Squat Pulses

2 x 20

B3

TRX Overhead Squat (Level 2)

2 x 10

C

Deadball Slam

5 x 12

D1

Band Assisted Pull-Up

3 x 12

D2

Bulgarian Split Squat

3 x 12

D3

Couch Stretch (Hip Flexors)

3 x 60

E1

Close Grip Lat Pulldown

3 x 10

E2

Single Leg Squat to Bench (Ipsilateral KB Front Rack)

2 x 10

F1

KB Goblet Primal Squat Hold

2 x 45

F2

Side Plank Mini Band Clamshell (Dynamic)

2 x 15

F3

Pallof Squat & Press

2 x 8

F4

Side Plank (Staggered Feet)

2 x 45

G

Seated Row

1 x 40

H1

Switching Split Squat Jumps

2 x 20

H2

TRX Jump Squats

2 x 20

H3

Air Squat

2 x 20

H4

Mini Band Squat Hold Abductions

2 x 20

Cooldown / Flexibility 

I

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpian Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Tuesday
ESD: Stair-Master (2.1)

Pillar Prep

A

Session Warmup

Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, TFL Mobility: Deep Calf Stretch Hip Activation: Mini Band Hip Activation

B1

Duel Cable SLDL

8, 6, 4

B2

Half-Kneeling Cable Pulldown (alt. @ bottom)

8, 6, 4

C1

Single Leg Balance (Airex Pad + Hip Flexor Hold)

2 x 30

C2

NCM (Linear Vertical) Hurdle Hops

2 x 3

D1

Single Leg Jump Rope

2 x 30 @ 30

D2

Jump Rope

2 x 30

E

Stairs

4 x 5:00 @ 30

F

Legs Up The Wall Flexibility Routine

1 x 5:00

Wednesday
LB Push / UB Pull (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Spend 10-15 minutes prepping your body and warming up. Start with foam rolling and soft tissue work in the area's prescribed. Then spend a period of time doing active release trigger point work in the listed hotspots. After addressing all soft tissue areas in pillar-prep, move on to the movement-prep segment with all prescribed mobility, activation, and corrective exercise prescriptions. Foam Roll: Outer Quad, Groin, Lats, Hip LAX Ball: Feet/Calves, Quads, Lats Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Single Leg Mini Band Hip Circles 2x10 each direction (ea. leg) FB Integration: Tall Plank KB Pull Through 2x5 ea.

B1

Mini Band Isometric Hold (Multi-Position) Squat

2 x 3 @ 30

B2

Isometric Inverted Row

2 x 30

B3

KB Heartbeat Squat

2 x 6

C

Reactive Jumps (Hands on Hips)

5 x 12

D1

DB Goblet Box Squat

3 x 12

D2

Half-Kneeling Cable Pulldown (alt. @ bottom)

3 x 12

D3

Couch Stretch (Hip Flexors)

3 x 30

E1

DB Front Squat

3 x 10

E2

1-Arm DB Row

2 x 10

F1

Cossack Squat

2 x 6

F2

Side Plank Mini Band Straight Leg Raises

2 x 10

F3

Pallof Squat & Press

2 x 8

F4

Side Plank (Staggered Feet)

2 x 45

G

Step Up (Tension Emphasis)

1 x 40

H1

Switching Split Squat Jumps

2 x 5

H2

2-DB Walking Lunge

2 x 10

H3

Walking Lunges

2 x 20

H4

Isometric Lunge Hold

2 x 30

Cooldown / Flexibility

I

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpian Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Thursday
UB Push / LB Pull (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Spend 10-15 minutes prepping your body and warming up. Start with foam rolling and soft tissue work in the area's prescribed. Then spend a period of time doing active release trigger point work in the listed hotspots. After addressing all soft tissue areas in pillar-prep, move on to the movement-prep segment with all prescribed mobility, activation, and corrective exercise prescriptions. Foam Roll: Lats, Back, Hamstrings, Hips LAX Ball: Feet/Calves, Triceps, Lats, Piriformis Mobility: Thoracic Bridge 2x20 sec ea. Scap-Activation: Scapular Depressions 2x10 reps Single-Leg Balance: Airex Single Leg Balance + Hip Flexor Hold 2x20s ea.

B1

FRC: Swimmers

2 x 5

B2

SLDL + Cone Reach

2 x 6

B3

Single Leg RDL + Medball OH Reach

2 x 4

C

Deadball Burpee to Shoulder Press

5 x 12

D1

Hand Release Push-Up

3 x 12

D2

Landmine SLDL

3 x 10

D3

Banded Tricep Stretch

3 x 30

E1

EZ Bar Lying Tricep Extension

3 x 10

E2

Swiss Ball Single Leg Curl

2 x 10

F1

90/90 Base Hip Switches

2 x 5 @ 5

F2

Single Leg Glute Bridge (Foot Elv.)

2 x 15

F3

Swiss Ball Pike Rolls

2 x 10

F4

Swiss Ball Plank "Stir The Pot"

2 x 6

G

Banded Tricep Pushdown

1 x 40

H1

Russian KB Swing

2 x 20

H2

Single Leg Glute Bridge (Shoulder Elv.)

2 x 20

H3

Slider Reverse Lunge

2 x 20

H4

Mini Band Single Leg Hip Abductions

2 x 20

Cooldown / Flexibility

I

Lower Body Flexibility Flow (5 Minutes)

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch

Friday
Accessory: Posterior Chain

Pillar Prep

A

Session Warmup

Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, Lats Mobility: (Hip-Mobility IR / ER Drills) Hip Activation: Mini Band Hip Activation

B1

Single Leg Rack Pulls

6, 5, 4, 3

B2

Russian KB Swing

4 x 10

C1

RFE KB Goblet Split Squat

3 x 10

C2

Single Leg Glute Bridge (Foot Elv.)

3 x 10

C3

KB Goblet Box Squat

3 x 10

C4

Single Leg Glute Bridge (Shoulder Elv.)

3 x 10

C5

Alternating 1-Arm KB Swings

3 x 10

D

Swiss Ball Glute Bridge

1 x 100

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Female GPP - Phase 2/6