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
1 sessions per week
Must use App app to view and log training
Program Training
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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

Foam Roll: Back, Hip, Quads, Groin Trigger Point: Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Mini Band Bird-Dog + KB Pull-Through's 2x10 ea.

B1

Slant Board SLDL (Inversion)

2 x 10

B2

Side Plank Mini Band Clamshell (Dynamic)

2 x 10

B3

SLDL w/ "Prisoner Posture Hold"

2 x 5

C1

Single Leg Broad Jump & Land

2 x 5

C2

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

2 x 30

D

Eccentric Isometric BB RDL

3 x 5 @ 50, 60, 70 %

E1

Stiff Leg Deadlift

5 x 5

E2

Pigeon Stretch

5 x 60

F1

1-Leg Barbell RDL

5 x 5

F2

Active Hamstring Stretch

5 x 10

G

Glute-Ham Raise Isometric Hold

3 x 30

H

TRX Hamstring Curls

3 x 10

I1

Quadruped Leg Abductions

2 x 10

I2

Adductor Side Plank (TRX)

2 x 20

I3

Slider Body Saw

2 x 10

I4

Dead Bug

2 x 6

J

Prone Machine Hamstring Curl

3 x 20

Energy Systems Development

K

Athletic Quad Circuit

Perform the exercises as a circuit without any rest in between exercises. Rest as needed in between rounds. Spanish Squat ISO x30s Spanish Squat Hip Abduction Pulses x30 reps Slider Reverse Lunge x10 reps ea. Slider Mountain Climbers x30s Complete 2 rounds.

Recovery

L

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

Foam Roll: Lats, Back, T-Spine Extension Trigger Point: Rotator Cuff, Scaps, Pec Minor, Triceps Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap Activation: Hanging Strict Leg Lifts 2x10

B1

KB Arm Bar

2 x 30

B2

KB 1/2 TGU

2 x 3

B3

1-Arm KB Clean

2 x 5

C1

Explosive Sled Pulls

2 x 6

C2

Superman Plank

2 x 30

D

Eccentric Chin-Ups

3 x 5 @ 5

E1

Weighted Chin Ups

5 x 5

E2

Lat Rack Stretch

5 x 60

F1

Barbell Row

5 x 5

F2

Lat Rack Stretch

5 x 60

G

Close Grip Lat Pulldown

3 x 10

H

TRX Inverted Row

3 x 10

I1

Prone Y's

2 x 30

I2

Hanging: Hollow Bent Knee Hold

2 x 30

I3

Slider Mountain Climbers

2 x 30

I4

Lying Leg Raises

2 x 10

J

Towel KB Famers Walk

2 x 60

Energy Systems Development

K

Repeated Effort Circuit

Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes. Prone Incline DB OH Press Prone Incline DB OH Front Raise Prone Incline Reverse Fly Perform 2 rounds

L

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

Foam Roll: Groin, Outer Quads, Hamstrings, Back Trigger Point: 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

Lateral Box Jump

2 x 3

C2

Single Leg Box Jump

2 x 2

D

Single Arm KBBU Front Squat

3 x 3

E1

Front Squat

5 x 5

E2

Quad Stretch

5 x 60

F1

Barbell Front Rack Reverse Lunge

5 x 5

F2

Band Assisted Reverse Nordic Curl

5 x 5

G

DB Step Up

3 x 8

H

Landmine Lateral Lunge

3 x 8

I1

Quadruped Leg Abductions

2 x 10

I2

Adductor Side Plank (TRX)

2 x 20

I3

Pallof ISO Hold + Slider Reverse Lunges

2 x 10

I4

Dead Bug

2 x 6

J

Prone Machine Hamstring Curl

3 x 20

Energy Systems Development

K

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. KB Goblet Squat 3x20 reps KB Goblet Reverse Lunge 3x10 reps ea. KB Squat to High Pull 3x20 reps KB Swing 3x20 reps ** BFR (if you have BFR cuffs)

Recovery

L

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

Foam Roll: Lats, Back, Pecs Trigger Point: Ball Triceps, Lats, Pec Minor, Delts\ Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap Activation: Hanging Strict Leg Lifts 2x10

B1

Split Stance KBBU Static Hold

2 x 30

B2

KBBU Standing SA OH Press

2 x 5

B3

Turkish Get Up

2 x 3

C1

Clapping Push-Up

2 x 6

C2

Single Arm Russian KB Swing

2 x 30

D

3-Position Isometric DB Bench Press

2 x 5

E1

DB Bench Press

5 x 5

E2

Dowel Pass-Throughs

5 x 60

F1

Floor Press

5 x 5

F2

Banded Tricep Stretch

5 x 60

G

Half-Kneeling Landmine SA OH Press

3 x 10

H1

DB Arnold Z-Press

3 x 10

H2

DB Lateral Raise

3 x 15

I1

Prone Y's

2 x 30

I2

Hanging: Hollow Bent Knee Hold

2 x 30

I3

Slider Mountain Climbers

2 x 30

I4

Lying Leg Raises

2 x 10

J

Towel KB Famers Walk

2 x 60

Energy Systems Development

K

Repeated Effort Circuit

Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes. Prone Incline DB OH Press Prone Incline DB OH Front Raise Prone Incline Reverse Fly Perform 2 rounds

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory Session: Upper Back

A1

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

A2

Prone Overhead Dowel Isometric Hold

30, 45

B1

Hang Snatch High Pull

10, 9, 8, 7, 6, 5, 4, 3

B2

BB Bradford Press

10, 9, 8, 7, 6, 5, 4, 3

B3

Bent Over Row

10, 9, 8, 7, 6, 5, 4, 3

B4

Z-Press

10, 9, 8, 7, 6, 5, 4, 3

C1

Snatch Grip Rack Pulls

3 x 6

C2

Chin-Up

3 x 10

C3

Banded High Bicep Curls

3 x 30

ESD Circuit

D

Timed Intervals

Perform each exercise for 30 seconds of work (ON) followed by 30 seconds of rest (OFF). Perform for rounds. Seated Plate OH Raise (30 ON / 30 OFF) Seated DB Bicep Curls (30 ON / 30 OFF) Superband Lateral Raises (30 ON / 30 OFF) Superband Pull-Aparts (30 ON / 30 OFF) x3-5 Rounds.

E

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Male GPP - Phase 5/6