Aesthetic Athletes
Powerlifting1 sessions per week
Must use App app to view and log training
Program Training
Pillar Prep
A
Full Body Pillar Prep
Foam Roll: Back, Hip, Quads LAX Ball: Hip Flexors, Piriformis, Quads Mobility: Banded Pigeon Stretch
B1
KB Goblet Primal Squat Hold
1 x 1:00
B2
Mini Band Quadruped Fire Hydrants
2 x 20
B3
(POS) Cross-Body Reaches
1 x 8 @ 2
C1
RDL Drop Catch
3 x 6
C2
Seated Box Jump
3 x 5
D1
Eccentric BB RDL
2 x 5
D2
Ab Wheel
2 x 10
E1
Block Pull
4, 3, 3, 2, 2 @ 80, 84, 86, 88, 90 %
E2
Deadlift
2 x 1 @ 94, 96 %
F
RDL
4 x 8
G1
Pendlay Row
4 x 8
G2
Band Assisted Glute-Ham Raise
3 x MAX
H1
Reverse Hyper
3 x 15
H2
Standing Banded Ab Crunches
3 x 15
I1
Lateral Step Up
2 x 10
I2
Slider Hamstring Curls
2 x MAX
Flexibility Cool Down
J
Lower Body Flexibility Flow (5 Minutes) - Squat Based
x1 min 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 Scorpion Stretches (L/R) 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
Pillar Prep
A
Full Body Pillar Prep
Foam Roll: T-Spine, Lats LAX Ball: Scaps, Traps, Pec Minor Mobility: Superband Shoulder Mobility
B
Shoulder Hanging Series
1 x 5:00
C1
Sternum Chin-Up
4 x 6
C2
Depth Plyo Push-Up
4 x 6
D1
Ratchet Bench Press
2 x 5
D2
TRX Standing Rollout
2 x 10
E1
Close Grip Bench Press
4, 3, 3, 2, 2 @ 80, 84, 86, 88, 90 %
E2
Close Grip Bench Press
2 x 1 @ 94, 96 %
F
Incline DB Bench Press
12, 12, 10, 10
G1
Chest-Supported DB Row
12, 12, 10, 10
G2
Rolling Tricep extensions
4 x 15
H1
Hammer Curl
3 x 12
H2
Tricep Pushdown
3 x 15
I1
DB Lateral Raise
3 x 15
I2
DB Front Raise
3 x 15
Pillar Prep
A
Full Body Pillar Prep
Foam Roll: Back, Hip, Quads LAX Ball: Hip Flexors, Piriformis, Quads Mobility: Banded Pigeon Stretch
B1
KB Goblet Primal Squat Hold
1 x 1:00
B2
Mini Band Quadruped Fire Hydrants
2 x 20
B3
(POS) Cross-Body Reaches
1 x 8 @ 2
C1
SLDL Rapid Eccentric Med Ball Catch
3 x 6
C2
Seated Single Leg Box Jump
3 x 4
D1
Front Lever Raises
2 x 5
D2
Cable Reverse Squat
2 x 15
E1
SSB Reverse Lunge
3 x 4
E2
SSB Hatfield Squat
2 x 2
F1
Banded SSB Box Squat
8 x 2 @ 70 %
F2
Banded BB Deadlift
6 x 2 @ 70 %
G1
Reverse Hyper
4 x 15
G2
Hanging Knee Raise
4 x 10
H1
Front Harness Belt Squat
3 x 12
H2
Standing Banded Ab Crunches
3 x 15
I1
SLDL (Contralateral Loading)
2 x 8
I2
Swiss Ball SL Leg Curl
2 x MAX
Flexibility Cool Down
J
Lower Body Flexibility Flow (5 Minutes) - Squat Based
x1 min 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 Scorpion Stretches (L/R) 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
Pillar Prep
A
Full Body Pillar Prep
Foam Roll: T-Spine, Lats LAX Ball: Scaps, Traps, Pec Minor Mobility: Superband Shoulder Mobility
B
Shoulder Hanging Series
1 x 5:00
C1
Band Resisted Push-up
3 x 6
C2
Tall Kneeling Med Ball Chest Pass
3 x 4
D
JM Press
8, 8, 6, 6
E
Banded Bench Press
9 x 3 @ 65 %
F1
DB Floor Press
15, 15, 12, 12
F2
Chin-Up
4 x 10
G1
Barbell Row
3 x 10
G2
DB Bicep Curls
3 x 12
H1
Rope Face Pull
3 x 15
H2
DB Front Raise
3 x 15
