Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Male General Physical Prep

Phase #1 (Strength - Endurance)

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 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: KB Goblet Primal Squat 2x45 seconds Scap-Activation: Tall-Plank Shoulder Taps 2x10 ea. Hip-Activation: Quadruped (LAX) Hip CAR's 2x5 ea. direction

B1

Tall Kneeling Hip Hinge

2 x 10

B2

KB Arm Bar

2 x 45

B3

KB Good Morning

2 x 5

C1

Russian KB Swing

3 x 15

C2

Hand Release Push-Up

3 x 10

D1

DB RDL

2 x 15

D2

Active Hamstring Stretch

2 x 30

D3

Single Arm DB Floor Press

2 x 15

D4

Scorpion

2 x 60

E1

L-Sit KB Twist & Press

2 x 10

E2

Half-Kneeling Anti-Rotation Hold

2 x 30

E3

Dead Bug

2 x 10

E4

Prone Hip CAR's (LAX)

2 x 8

F1

TRX Hamstring Curl

3 x 8

F2

Half-Kneeling KBBU SA OH Press

3 x 10

G

Slider Hamstring Curls (Eccentric-Only)

3 x 10

Energy Systems Development

H

Timed Intervals

Select 1 pair of DB's to be used for all exercises. Perform each exercise for 30-seconds (ON), followed by 30-seconds of rest (OFF). Perform the ESD circuit for 2-5 rounds for conditioning. 1.) DB Tricep Extension (floor) 2.) DB Reverse Lunges (alternating) 3.) Push-Up

I

Banded Posterior Hip Mobilization

1 x 4:00

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

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization 2x1 minute each Scap-Activation: Hanging Scapular Depressions 2x10 Hip-Activation: Airex SL Balance + Hip Flexor Hold 2x30 sec ea.

B1

KBBU Screwdrivers

2 x 15

B2

Mini Band Single Leg Hip Abductions

2 x 15

B3

TRX Overhead Squat (Level 2)

2 x 5

C1

Deadball Slam

3 x 15

C2

Split Squat Jumps

3 x 5

D1

3-Position Isometric Pull-Ups

2 x 3

D2

Lat Rack Stretch

2 x 60

D3

Single Leg Squat to Bench

2 x 15

D4

Quad Stretch

2 x 60

E1

Tall Plank KB Pull Through

2 x 8

E2

Quadruped T-Spine Rotations

2 x 6

E3

Swiss Ball Plank - Rollout

2 x 10

E4

KBBU SA Waiter's Walk

2 x 20

F1

Chest-Supported DB Row

3 x 10

F2

RFE KB Goblet Split Squat

3 x 10

G

Half-Kneeling Single Arm Cable Row

3 x 10

H

Rowing

4 x 500

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
Week 1: Rower

Pillar Prep

A

Session Warmup

Foam Roll: Glutes, Hamstrings, Back Trigger Point (LAX Ball): Hip Flexors, Calves, Lats Mobility: T-Spine Extension & Rotation Hip Activation: Mini Band Hip

B1

Bird Dog Row

3 x 10

B2

Knee Hug Hip Bridge

3 x 10

C1

Deadball Slam

2 x 8

C2

Tuck Jump

2 x 8

D

Rowing

3 x 400

E

Legs Up The Wall Flexibility Routine

1 x 1

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

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization Hip-Activation: Quadruped Mini-Band Fire Hydrants 2x15 ea. Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea.

B1

Single Arm KBBU Front Squat

2 x 5

B2

Supine KB Pullover

2 x 10

B3

KB Heartbeat Squat

2 x 5

C1

Single Arm Russian KB Swing

3 x 15

C2

TRX Jump Squats

3 x 10

D1

KB Goblet Squat

2 x 15

D2

Kneeling Hip Flexor Stretch

2 x 60

D3

Single Arm KB Gorilla Row

2 x 15

D4

KB Arm Bar

2 x 60

E1

Half-Kneeling Superband LIFT

2 x 10

E2

Side Plank

2 x 30

E3

Supine PSOAS March (Hip Flexed)

2 x 10

E4

90/90 Base Hip Opening Sequence

2 x 60

F1

DB Goblet Box Squat

3 x 10

F2

Half-Kneeling SA Cable Pulldown

3 x 10

G

Slider DB Reverse Lunge

3 x 10

H

Versa Climber

4 x 200

Recovery

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 1 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Hamstrings, Hips LAX Ball: Feet/Calves, Upper Trap, Pec Minor, Piriformis Mobility: KB Goblet Primal Squat 2x45 seconds Scap-Activation: Prone Snow Devils 2x15 Hip-Activation: Quadruped HIP CAR's 2x5 ea. direction

B1

Mini Band Shoulder External Rotation

2 x 15

B2

Wall Assisted SLDL

2 x 10

B3

Swiss Ball Pushup

2 x 10

C1

Russian KB Swing

3 x 15

C2

Depth Plyo Push-Up

3 x 10

D1

Band Resisted Push-up

2 x 15

D2

Scorpion

2 x 60

D3

Superband 2-KB SLDL

2 x 15

D4

Superband Active Hamstring Stretch

2 x 60

E1

Supine KB Pullover

2 x 8

E2

Tall Plank 1-Leg Shoulder Taps

2 x 10

E3

KB Arm Bar

2 x 30

E4

Suitcase Carry

2 x 20

F1

TRX Tricep Extension

3 x 8

F2

Swiss Ball Single Leg Curl

3 x 8

G

Single Arm KB Z-Press

3 x 10

Energy Systems Development

H

Timed Intervals

Select 1 pair of DB's to be used for all exercises. Perform each exercise for 30-seconds (ON), followed by 30-seconds of rest (OFF). Perform the ESD circuit for 2-5 rounds for conditioning. 1.) Seated DB Front Raise 2.) DB Tricep Extensions 3.) Seated DB Lateral Raises 4.) DB Flys

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory Session: Upper Back

A

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

B1

Wide Grip Pull Ups

3 x 10

B2

Standing Plate OH Raise

3 x MAX

B3

Hanging Knee Raise

3 x 10

B4

DB Bicep Curls

3 x MAX

C1

Yates Row

3 x 10

C2

DB Shrug

3 x MAX

C3

Barbell Roll Outs

3 x 10

C4

Chest-Supported DB Row

3 x MAX

D1

Stick Mobility: Monkey Hang

2 x 1:00

D2

Stick Mobility: T-Spine Slider Rotations

2 x 4

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Male GPP - Phase 1/6