Aesthetic Athletes
Personal Training, Strength & ConditioningMale Physique Prep
Phase #2 (Strength-Hypertrophy 1)
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 Single Arm Rotations 2x5 ea. Scap-Activation: Prone Overhead Press 2x15
B1
Tall Plank Shoulder Raises
2 x 8
B2
Half-Kneeling KBBU Windmill Screwdriver
2 x 5
B3
Half-Kneeling KBBU SA OH Press
2 x 5
C1
Seated DB Shoulder Press
4 x 8
C2
Seated Superband Lateral Raise
4 x 10
C3
Superband Pass-Throughs
4 x 30
D
Machine Overhead Press
2 x 15 @ 50, 70 %
E1
Hanging "Around The World" Knee Raises
3 x 10
E2
Tall Plank Cross Body Knee to Elbow
3 x 5
F1
Prone Incline DB Reverse Fly
1 x MAX
F2
Prone Incline DB Face Pull
1 x MAX
G1
Seated DB Front Raise
4 x 12
G2
Seated DB Lateral Raises
4 x 12
H
Machine Rear Delt Fly
3 x 15
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: Standing Hip CAR's 2x5 each direction Mobility B: Deep Squat PAILS/RAILS 2x{3}10 sec ea. Hip-Activation: Reverse Nordics 2x8
B1
Squat + Band Pull-Apart
2 x 10
B2
Mini Band Squat Isometric Holds (Multi-Position)
2 x 2 @ 10
B3
Single Leg Depth Squat
2 x 10
C1
Back Squat
4 x 8
C2
Pull-Up
4 x 10
C3
Half-Kneeling KB Weight Shift
4 x 5
D1
Hack Squat
2 x 15 @ 50, 70 %
D2
Machine Pulldown (Supinated Grip)
2 x 15 @ 50, 70 %
E1
Swiss Ball SL Oblique Twists
3 x 10
E2
Swiss Ball Side Plank
3 x 30
F1
Leg Extension
1 x MAX
F2
Close Grip Lat Pulldown
1 x MAX
G1
TRX Assisted Cossack Squat
3 x 10
G2
TRX Squat Row to "Y" Fly (Level 3)
3 x 12
H
TRX Pistol Squat
3 x 5
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: Superband Shoulder Mobility 2x60s ea. Scap-Activation: FRC Swimmers 2x4
B1
Hanging: Scapular Rotations
2 x 8
B2
Supine KB Pullover
2 x 10
B3
Hanging: Single Arm Scap Pulls
2 x 5
C1
Weighted Chin Ups
4 x 8
C2
Weighted Dips
4 x 8
C3
Wrist Mobility
3 x 60
D
Barbell JM Press
2 x 15 @ 50, 70 %
E1
TRX Body Saw to Plank Press
3 x 10
E2
TRX Oblique Crunches
3 x 6
Core Assistance
F
3-Minute Athletic Plank Circuit
Perform each exercise for 20-seconds each. Perform 2-3 rounds for conditioning. Elbow Plank Superman Plank Plank Opposites Tall Plank Tall Plank Shoulder Taps Tall Plank Shoulder Raises Elbow Plank Side Plank L Side Plank R
G1
EZ Bar Curl
4 x 12
G2
Seated BB French Press
4 x 12
H
Machine Preacher Curls
2 x MAX
Conditioning
I
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
J
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
TRX Rear Delt Fly's
2 x 10
B2
TRX Chest Fly's
2 x 10
B3
TRX Archer Push-Up
2 x 5
C1
Bench Press
4 x 8
C2
Seated Plate OH Raise
4 x 10
C3
Superband Pass-Throughs
4 x 30
D1
Lying Chest Press
2 x 15 @ 50, 70 %
D2
Smith Machine Behind-The-Back Shrugs
2 x 15 @ 50, 70 %
E1
Hanging "Around The World" Knee Raises
3 x 10
E2
Decline Sit-Up
3 x 10
F1
Incline DB Fly
1 x MAX
F2
Incline DB Bench Press
1 x MAX
G1
Rope Upright Row
3 x 12
G2
Seated Cable Rope Row
3 x 12
H
Machine Chest Fly
3 x 15
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: Supine PAILS/RAILS 2x {3}10 sec ea. Mobility B: KB Goblet Alternating Shin-Box Getup 2x5 ea. Hip-Activation: Single Leg Isometric Glute Bridge 2x30 sec ea.
B1
Side Lying Banded Thoracic Rotation
2 x 5
B2
Quadruped Mini Band Hip Circles
2 x 10
B3
Russian KB Swing
2 x 40
C1
Deadlift
4 x 8
C2
Sternum Chin-Up
4 x 8
C3
Standing Pigeon Stretch
4 x 60
D1
Smith Machine RDL
2 x 15 @ 50, 70 %
D2
Smith Machine Bent Over Rows
2 x 15 @ 70 %
E1
GHD Sit-Up
3 x 10
E2
GHD Trunk Rotations
3 x 6
F1
Prone Machine Hamstring Curl
1 x MAX
F2
Machine Chest Supported Row
1 x MAX
G1
2-DB SLDL
2 x 10
G2
Seated Cable Wide Grip Row
4 x 12
H
Machine Standing Single Leg Curls
4 x 10
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
J
Legs Up The Wall Flexibility Routine
1 x 10:00
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
