Aesthetic Athletes
Personal Training, Strength & ConditioningMale General Physical Prep
Phase #2 (Metabolic Hypertrophy)
Features1 sessions per week
Must use App app to view and log training
Program Training
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Banded Pigeon Stretch 2x60 seconds Scap-Activation: Tall-Plank Shoulder Raises 2x10 ea. Hip-Activation: Quadruped Mini Band Fire Hydrants 2x10 ea.
B1
Knee Hug Hip Bridge
2 x 6
B2
KBBU Screwdrivers
2 x 10
B3
Superband RDL
2 x 6
C1
Banded KB Swing
4 x 12
C2
Hand Release Plyo Push-up
4 x 8
D1
DB RDL
3 x 12
D2
Active Hamstring Stretch
3 x 30
D3
DB Bench Press (Alt. @ Top)
3 x 12
D4
Dowel Pass-Throughs
3 x 60
E1
Swiss Ball Plank "Stir The Pot"
2 x 6
E2
Tall Plank KB Pull Through
2 x 6
E3
Supine PSOAS March (Hip Flexed)
2 x 10
E4
FRC: 90/90 Base Hip Switches
2 x 5
F1
Swiss Ball Hamstring Curl
3 x 8
F2
Half-Kneeling KB Single Arm OH Press
3 x 10
G
Prone Machine Hamstring Curl
2 x 20
H1
Seated DB Overhead Front Raise
2 x 10
H2
DB Lateral Raise
2 x 10
H3
Seated DB "Around The World" Raises
2 x 10
H4
DB Lateral Raise
2 x 10
I
Banded Posterior Hip Mobilization
1 x 4:00
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 Scap-Activation: Hanging Scapular Rotations 2x10 Hip-Activation: Split Stance KBBU Static Hold 2x30 sec ea.
B1
Plank Single Arm Pulldown
2 x 10
B2
Single Leg Depth Squat
2 x 10
B3
TRX Squat Row to "Y" Fly (Level 3)
2 x 8
C1
TRX Explosive Row
4 x 12
C2
Box Jump
4 x 5
D1
Isometric Hold Chin-Ups
3 x 20
D2
Lat Rack Stretch
3 x 60
D3
Single Leg Squat to Bench (DB Goblet)
3 x 12
D4
Quad Stretch
3 x 60
E1
TRX Standing Rollout
2 x 10
E2
Side Lying Banded Thoracic Rotation
2 x 6
E3
DB Renegade Row
2 x 5
E4
Suitcase Carry
2 x 20
F1
Machine Pulldown (Supinated Grip)
3 x 10
F2
Bulgarian Split Squat
3 x 10
G
Seated Cable Row
2 x 15
H
SkiErg
4 x 250
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
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: Lats, Pec Minor, Traps Trigger Point: Lats, Forearms Mobility: T-Spine Rotation & T-Spine Extension Scap Activation Correctives: (Individually Prescribed)
B1
Hanging: Hollow Body Hold
3 x 45
B2
Marching Suitcase Carry
3 x 20
C1
Sled March
2 x 15
C2
Slider Mountain Climbers
2 x 20
D
DB Farmer's Walk
4 x 90
E
Superband Shoulder Mobility (Kelly Starrett)
1 x 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 2x60 sec ea. Hip-Activation: Mini Band Single Leg Hip Circles 2x8 ea. Scap-Activation: Quadruped KB Pull-Throughs 2x8 ea.
B1
KB Goblet Squat
2 x 5
B2
Deadbug KB Pullover
2 x 5
B3
Pallof Squat & Press
2 x 5
C1
1-Arm KB High Pull
4 x 12
C2
DB Continuous Vertical Jumps
4 x 10
D1
Double KB Front Squat
3 x 12
D2
Kneeling Hip Flexor Stretch
3 x 60
D3
KB Gorilla Rows
3 x 12
D4
Swiss Ball Kneeling Lat Stretch
3 x 60
E1
Half-Kneeling Superband CHOP
2 x 10
E2
Shin-Box Alternating Get-Ups
2 x 6
E3
Side Plank SA Row
2 x 10
E4
Supine PSOAS March (Hips Extended)
2 x 10
F1
Paused DB Goblet Squats
3 x 10
F2
Lat Pulldown
3 x 10
G
Leg Press
2 x 20
H
Rowing
6 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
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Primal Squat 2x45 seconds Scap-Activation: Prone Overhead Press 2x15 Hip-Activation: Quadruped Mini Band Hip Circles 2x10 ea.
B1
Mini Band Shoulder External Rotation
2 x 15
B2
SLDL w/ "Prisoner Posture Hold"
2 x 10
B3
Tall Plank 1-Leg Shoulder Taps
2 x 10
C1
Banded KB Swing
4 x 12
C2
Clapping Push-Up
4 x 8
D1
DB Bench Press
3 x 12
D2
Dowel Pass-Throughs
3 x 60
D3
SLDL (Contralateral Loading)
3 x 12
D4
Active Hamstring Stretch
3 x 60
E1
TRX Standing Rollout
2 x 10
E2
Side Lying Banded Thoracic Rotation
2 x 6
E3
TRX Standing Torso Rotation
2 x 6
E4
DB Farmer's Walk
2 x 20
F1
DB Tricep Extension
3 x 10
F2
Duel Cable SLDL
3 x 10
G
Seated Chest Press
2 x 15
H1
Seated DB Front Raise
2 x 10
H2
DB Lateral Raise
2 x 10
H3
Seated DB "Around The World" Raises
2 x 10
H4
DB Lateral Raise
2 x 10
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
A
Superband Shoulder Mobility (Prehab Guys)
1 x 5:00
B1
DB Shrug
10 x 10
B2
Barbell Overhead Front Raise
10 x 10
B3
Barbell Bicep Curl
10 x 10
B4
Pull-Up
10 x 10
C1
Rope Upright Row
3 x 12
C2
Rope Face Pull
3 x 12
C3
Lying Rope Upright Row
3 x 12
D1
Swiss Ball Kneeling Lat Stretch
2 x 45
D2
Stick Mobility: T-Spine Slider Rotations
2 x 2 @ 10
A
Cardio
1 x 30:00
