Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Phase #5 (Strength 1)

Phase 5 is our first dedicated strength training phase. Rep ranges shift lower to emphasize building strength in our fundamental movement patterns. 

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commercial Gym
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Sample Week
Week 1 of 4-week program
Sunday
LB Pull (Phase 5 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: Back, Hip, Quads, Groin LAX Ball: Feet/Calves, Piriformis, Hip Flexors Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Mini Band Bird-Dog + KB Pull-Through's 2x10 ea.

B1

Slant Board SLDL (Eversion)

2 x 10

B2

Side Plank Mini Band Clamshell (Dynamic)

2 x 10

B3

SLDL w/ "Prisoner Posture Hold"

2 x 5

C1

Spring Ankle Position #1 (Level 1 Load: BW)

2 x 30

C2

Single Leg Broad Jump & Land

2 x 5

D

Banded RDL (Hips)

3 x 5 @ 50, 60, 70 %

E1

Barbell RDL

5 x 5

E2

Pigeon Stretch

4 x 60

F1

1-Leg Bent Over DB Row

5 x 5

F2

Quadruped Leg Abduction (PAILS | RAILS)

4 x 10 @ 10

G1

Glute-Ham Raise Isometric Hold

3 x 30

G2

Sumo 2-KB Deficit Deadlift

3 x 10

H1

Quadruped Leg Abductions

2 x 10

H2

Quadruped Slider Hip Extension

2 x 10

H3

Side Plank SA Row + Hip Abduction

2 x 10

H4

Glute Bridge Marching

2 x 5

I

Seated Banded Leg Curls

2 x 40 @ 15

J1

Isometric Spanish Squat

3 x 30

J2

Spanish Squat Hip Abduction Pulses

3 x 30

J3

Spanish Squat

3 x 10

J4

Slider Reverse Lunge

3 x 10

J5

Slider Mountain Climbers

3 x 30

Cooldown / Flexibility Period

K

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 (Phase 5 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, T-Spine Extension LAX Ball: Lats, Pec Minor, Triceps, Delts Shoulder / T-Spine Mobility: (utilize preferred shoulder & T-Spine mobility drills) Scap Activation: Hanging Strict Leg Lifts 2x10

B1

KB Arm Bar

2 x 30

B2

KB 1/2 TGU

2 x 3

B3

KB Goblet Reverse Lunges

2 x 5

C1

Superman Plank

2 x 30

C2

Deadball Power Hop Slams

2 x 5

D

Band Assisted Eccentric Pull-Up

3 x 5

E1

Band Assisted Pull-Up

5 x 5

E2

Lat Rack Stretch

4 x 60

F1

1-Arm DB Row

5 x 5

F2

Prone Incline DB "Y" Raise

4 x 20

G1

Close Grip Lat Pulldown

3 x 10

G2

TRX Inverted Row

3 x 10

H1

Prone Y's

2 x 30

H2

Hanging: Hollow Bent Knee Hold

2 x 30

H3

Slider Mountain Climbers

2 x 30

H4

Lying Leg Raises

2 x 10

I

Towel KB Famers Walk

2 x 60

J1

Bent Over DB Row

3 x 10

J2

Barbell Overhead Front Raise

3 x 10

J3

Barbell Bicep Curl

3 x 10

J4

Standing Exercise Band "Y" Raise's

3 x 10

J5

Exercise Band Bicep Curls

3 x MAX

K

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
ESD: Endurance Intervals (5.1)

Pillar 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. SMR: Glutes, Hamstrings, Quads Trigger Point: Hip Flexors, Calves, TFL Mobility: Deep Calf Stretch Hip Activation: Mini Band Hip Activation

B1

Spring Ankle Position #3 (Level 2 Load: DB)

3 x 30 @ 15 lb

B2

Stick Mobility: Hip Airplanes

3 x 5

B3

Side Plank PSOAS March

3 x 10

C1

Bridging PSOAS March

3 x 30

C2

Mini Band Glute Bridge Marching

3 x 30

D1

Med ball Depth Drop Jump Rebound

3 x 5

D2

Deadball Slam + Vertical Jump

3 x 5

E1

Cont. Lateral High Hurdle Jumps

3 x 15

E2

TRX Jump Squats

3 x 45

F

400 m repeats

7 x .25 @ 5, 6, 5, 7, 5, 8, 5

G

Legs Up The Wall Flexibility Routine

1 x 5:00

Wednesday
LB Push (Phase 5 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: Groin, Outer Quads, Hamstrings, Back LAX Ball: Feet/Calves, Quads, Piriformis Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Front Rack Skater Squat 2x4 reps ea.

B1

Slider Reverse Lunge + Medball OH Raise

2 x 10

B2

Side Plank Mini Band Clamshell (Dynamic)

2 x 10

B3

Plate Hip Airplane

2 x 5

C1

Depth Landing

2 x 4

C2

Vertical Jump and Land

2 x 5

D

Single Arm KBBU Front Squat

3 x 3

E1

Box Squat

5 x 5

E2

Quad Stretch

4 x 60

F1

Slider DB Reverse Lunge

5 x 5

F2

Swiss Ball Side Plank

4 x 20

G1

Step Up (Tension Emphasis)

3 x 10

G2

Spanish Squat

3 x 10

H1

Quadruped Leg Abductions

2 x 10

H2

Quadruped Slider Hip Extension

2 x 10

H3

Pallof ISO Hold + Slider Reverse Lunges

2 x 10

H4

Bear Crawl

2 x 5

I

Seated Banded Leg Curls

2 x 40 @ 15

J1

Barbell Hip Thrust

3 x 15

J2

Single Leg Glute Bridge (Foot Elv.)

3 x 20

J3

Mini Band Glute Bridge Marching

3 x 10

J4

Mini Band Monster Walk

3 x 30

J5

Mini Band Good Mornings

3 x 15 @ 20 lb

Cooldown / Flexibility Period 

K

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 (Phase 5 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, Pecs LAX: Ball Triceps, Lats, Pec Minor, Delts Shoulder + T-Spine Mobility: (utilize preferred shoulder & T-Spine mobility drills) Scap Activation: Hanging Strict Leg Lifts 2x10

B1

KBBU Windmill

2 x 5

B2

KBBU Standing SA OH Press

2 x 5

B3

Turkish Get Up

2 x 3

C1

Quadruped Sandbag Pull Through's

2 x 10

C2

Single Arm Russian KB Swing

2 x 30

D

Tall Plank Shoulder Taps

2 x 10

E1

Push-Up

5 x 3

E2

Scorpion

4 x 60

F1

Single Arm DB Military Press

5 x 5

F2

Prone Overhead Press

4 x 20 @ 5 lb

G1

Single Arm DB Floor Press

3 x 10

G2

DB Arnold Z-Press

3 x 10

G3

DB Lateral Raise

3 x 15

H1

Prone Y's

2 x 30

H2

Hanging: Hollow Bent Knee Hold

2 x 30

H3

Slider Crawl

2 x 30

H4

Lying Leg Raises

2 x 10

I

Towel KB Famers Walk

2 x 60

J1

Bent Over DB Row

3 x 10

J2

Barbell Overhead Front Raise

3 x 10

J3

Barbell Bicep Curl

3 x 10

J4

Standing Exercise Band "Y" Raise's

3 x 10

J5

Exercise Band Bicep Curls

3 x MAX

K

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory: Unilateral Contrast (5.1)

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, Lats Mobility: (Hip-Mobility IR / ER Drills) Hip Activation: Mini Band Hip Activation

B1

Landmine Lateral Lunge

4 x 6

B2

Bodyweight Skater Squat

4 x 12

C1

Single Arm DB Row

4 x 8

C2

Hanging: Hollow Body Hold

4 x 45

Glute/Ham Conditioning Circuit

D

LB Conditioning Gauntlet

Perform the conditioning complex on each leg for 3 rounds. Run through the entire complex on one single leg before performing on the opposite leg. SL Depth Squat x10 SLDL (2-DB) x10 SL Shoulder Elevated Hip Bridge x20 ** BFR (if you have BFR cuffs)

E

Superband SLDL

1 x 100

F

Legs Up The Wall Flexibility Routine

1 x 5:00

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Female GPP - Phase 5/6