Aesthetic Athletes
Personal Training, Strength & ConditioningMale Physique Prep
Phase #1 (Metabolic Hypertrophy)
Features6 sessions per week
Must use App app to view and log training
Program Training
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Hanging Scap Depressions 2x15 Scap-Activation: Prone Snow Devils 2x15
B1
Exercise Band "Y" Raise
2 x 20
B2
Mini Band Shoulder External Rotation
2 x 20
B3
Half-Kneeling KB Bent Press
2 x 5
C
DB Arnold Press
3 x 12
D
Half-Kneeling Landmine Single Arm OH Press
3 x 10
E1
Hanging Knee Raise
3 x 10
E2
KBBU Side Plank Arm Bar
3 x 30
F1
Seated DB Front Raise
2 x 10
F2
Seated DB Lateral Raises
2 x 10
F3
Prone Incline DB Reverse Fly
2 x 10
F4
Prone Incline DB Face Pull
2 x 10
G1
Seated Plate OH Raise
15, 12, 10, 15
G2
Seated Superband Lateral Raise
15, 12, 10, 15
H
Lying Cable Face Pull
1 x 100
I
Treadmill Work
1 x 30:00 @ 6
J
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glute/Hip, Quads, Groin Trigger Point: Quads, Hip Flexor, Piriformis Mobility A: Quadruped Hip CAR's 2x5 each direction Mobility B: Alternating Pigeon Stretch 2x5 ea. Hip-Activation: Band-Assisted Reverse Nordics 2x8 (eccentric)
B1
Supine PSOAS March (Hip Flexed)
2 x 15
B2
Mini Band Single Leg Hip Circles
2 x 5
B3
Bodyweight Skater Squat
2 x 5
C1
Barbell Reverse Lunge
3 x 12
C2
Pull-Up
3 x 10
D1
Front Rack Box Squat
3 x 10
D2
Pull-Up
3 x 10
E1
Ab Wheel
3 x 10
E2
Side Plank PSOAS March
3 x 10
F1
Landmine Lateral Lunge
2 x 10
F2
Landmine Lateral Shifts
2 x 10
F3
Landmine Reverse Lunge
2 x 10
F4
Landmine Front Squat
2 x 10
G1
KB Goblet Squat (Heels Elevated)
15, 12, 10, 15
G2
Close Grip Lat Pulldown
15, 12, 10, 15
H
Spanish Squat
4 x 10
Conditioning
I
Timed Intervals
Perform each exercises for 30 seconds each, followed by 1-minute of rest. Perform 3 rounds Banded Reverse Squat x30s KB Swing x30s Swiss Ball Hamstring Curls x30s 3 Rounds
Recovery
J
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 Scorpion 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: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Dowel Pass-Throughs 2x10 Scap-Activation: FRC Swimmers 2x4
B1
KBBU Deadbugs
2 x 8
B2
KB Arm Bar
2 x 30
B3
Bodyweight Tricep Extension
2 x 10
C1
Chin-Up
3 x 12
C2
Dip
3 x 12
D1
Barbell Bicep Curls (To Forehead)
3 x 10
D2
Skull Crushers
3 x 10
E1
Swiss Ball Pike Rolls
3 x 10
E2
Swiss Ball Plank Rollout
3 x 10
Core Assistance
F
3-Minute Base Plank Circuit
Perform each exercise for 30-seconds each. Tall Plank Elbow Plank Side Plank L Side Plank R Elbow Plank Tall Plank Perform 2 rounds
G1
Seated DB Bicep Curls
20, 15, 12
G2
DB Tricep Extension
20, 15, 12
Conditioning
H
Arm Farm
Pick a Bicep and Tricep Isolation exercise and perform 30 seconds "ON" for each exercise back to back. Rest for 30 seconds in between each round. Perform 3 Rounds
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Scorpion Stretch Activation: Wenning Warm-Up (2 rounds) A - Superband Push-Up x25 B - Supine Superband Pull-Aparts x25
B1
KBBU Single Arm Floor Press
2 x 6
B2
TRX Inverted Row
2 x 10
C1
DB Bench Press
3 x 12
C2
Seated DB Shrugs
3 x 10
D1
Single Arm DB Floor Press
3 x 10
D2
Standing Plate OH Raise
3 x 10
E1
Hanging Knee Raise
3 x 10
E2
Slider Body Saw
3 x 10
F1
Incline DB Fly
2 x 10
F2
Incline DB Bench Press
2 x 10
F3
Low-Incline DB Fly
2 x 10
F4
Low-Incline DB Bench Press
2 x 10
G1
Cable Chest Fly (All Angles)
15, 12, 10, 15
G2
Dual Cable Reverse Fly
15, 12, 10, 15
H
Machine Chest Fly
1 x 100
I
Treadmill Work
1 x 30:00 @ 6
J
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glute/Hip, Quads, Groin Trigger Point: Hamstrings, Piriformis, Mobility A: SLDL Hip CAR's 2x5 ea. Mobility B: Thoracic Bridge 2x20 sec ea. Hip-Activation: Glute Bridge + Mini Band Abductions 2x20
B1
Single Leg Hip Thrust (Shoulder's Elevated)
2 x 10
B2
Single Leg Isometric Hamstring Bridge
2 x 30
B3
2-KB Deadstop SLDL
2 x 5
C1
RDL
3 x 12
C2
Bent Over Row
3 x 10
D1
TRX Row to Hamstring Curl
3 x 10
D2
TRX Y Deltoid Fly
3 x 10
E1
DB Renegade Row
3 x 10
E2
TRX Standing Rollout
3 x 10
F1
SLDL (Contralateral Loading)
2 x 10
F2
SLDL (Ipsilateral Load) + Hand-Supported
2 x 10
F3
Swiss Ball SL Leg Curl
2 x 10
F4
Swiss Ball Hamstring Curl
2 x 10
G1
Seated Cable Row
15, 12, 10, 15
G2
Prone Machine Hamstring Curl
15, 12, 10, 15
H
Slider Hamstring Curls
3 x 15
Conditioning
I
Timed Intervals
Perform each exercises for 30 seconds each, followed by 1-minute of rest. Perform 3 rounds KB Swing x30s KB Gorilla Row x30s TRX Row x30s 3 Rounds
Recovery
J
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 Scorpion 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: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Stick Mobility T-Spine Rotations 2x30 sec ea. Scap-Activation: FRC Swimmers 2x4
B1
FRC: Prone Shoulder External Rotation PAILS / RAILS
3 x 3 @ 10
B2
KBBU Split Stance Static Hold
3 x 30
B3
KB Snatch
3 x 20
C1
Half-Kneeling Banded Face Pull to Y-Press
1 x 50
C2
TRX Row
1 x 100
D1
Banded High Bicep Curls
1 x 100
D2
Banded Overhead Tricep Extensions
1 x 100
E1
Hanging: Hollow Bent Knee Hold
3 x 30
E2
Medball Overhead Sit Up
3 x 10
F1
Half-Kneeling Single Arm Banded "Y" Raise
1 x 75
F2
Half-Kneeling Single Arm Cable Row
1 x 75
G
DB Bicep Curl (Multi-Hold Pump Set)
2 x 30
H1
Stick Mobility: Ninja Flow (Progression 4/5)
2 x 60
H2
Hanging: Passive Hang
2 x 60
