Aesthetic Athletes
Bodybuilding, Personal TrainingFeatures
6 sessions per week
Must use App app to view and log training
Program Training
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini-Band Hip Abductions (2x20) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)
B1
FRC: SLDL Hip CAR's
2 x 5
B2
Single Leg Hip Thrust (Shoulder's Elevated)
2 x 10
C1
DB Sumo RDL
3 x 12
C2
TRX Inverted Row
3 x 12
D1
DB Reverse Lunge (Front Foot Elevated)
3 x 10
D2
Bent Over DB Row
3 x 10
E1
DB Renegade Row
2 x 8
E2
Ab Wheel
2 x 10
F1
SLDL (Ipsilateral Load) + Hand-Supported
2 x 12
F2
Machine Hip Thrusts
3 x 12
F3
Single Leg Glute Bridge (Foot Elv.)
2 x 15
G1
Seated Cable Row
3 x 12
G2
Machine Seated Hip Abduction
3 x 15
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Heavy KB Swings Recover A: 25s (1:2.5) > Single Leg ISO Hip Bridge (Left) Recover B: 25s (1:2.5) > Single Leg ISO Hip Bridge (Right) wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
I
Banded Pigeon Stretch
1 x 2:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Rotator Cuff, Pec Minor Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
B1
Prone Overhead Press
2 x 15
B2
Half-Kneeling KBBU Single Arm OH Press
2 x 8
C
DB Arnold Press
3 x 12
D1
Half-Kneeling Landmine Single Arm OH Press
3 x 10
D2
Landmine Bent Over Rear Delt Row
3 x 10
E1
Hanging Knee Raise
2 x 8
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Seated DB Front Raise
2 x 10
F2
Seated DB Lateral Raises
3 x 12
F3
Prone Incline DB Reverse Fly
2 x 12
G
Machine Rear Delt Fly
3 x 12
Energy Systems Development
H
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Sled Sprints Recover A: 1 minute (1:2.5) > Walking Recovery Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini-Band Hip Abductions (2x20) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)
B1
2-KB Deadstop SLDL
2 x 8
B2
Single Leg Isometric Hamstring Bridge
2 x 20
C1
DB RDL
3 x 12
C2
Mini Band Squat Pulses
3 x 20
D1
Band Assisted Pull-Up
3 x 10
D2
Mini Band Shoulder External Rotation
3 x 10
E1
Adductor Side Plank (ground)
2 x 15
E2
Mini Band Hollow Body Hold
2 x 30
F1
GHD Nordic Curl
2 x 6
F2
Prone Machine Hamstring Curl
2 x 12
F3
Machine Standing Single Leg Curls
2 x 12
G1
Lat Pulldown
3 x 12
G2
Machine Seated Hip Adduction
3 x 15
Energy Systems Development
H
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) A. Forward Sled Walk (hip harness) x20 yds B. Backward Sled Drags (handles) x20 yds wk 1: 6 reps wk 2: 10 reps wk 3: 12 reps wk 4: 8 reps
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 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: FRC Prone Swimmer CAR's (2x4) Activation 1: KBBU Screwdrivers (2x10) Activation 2: Superband Pass-Throughs (2x10)
B1
Prone Snow Devils
2 x 15
B2
KBBU Single Arm Floor Press
2 x 8
C1
Close Grip Push-Up
3 x 12
C2
DB Bicep Curls
3 x 12
D1
TRX Tricep Extension
3 x 12
D2
TRX Biceps Curl
3 x 12
E1
Hanging Knee Raise
2 x 8
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Barbell Bicep Curl
3 x 12
F2
Cable Rope Curl
2 x 12
G
Tricep Rope Pulldowns
3 x 12
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Deadball Slams Recover A: 25s (1:2.5) > Pushup to Elbow Plank Recover B: 25s (1:2.5) > Exercise Band Bicep Curl wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
I
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: Kneeling & RFE Fascial Front Line + T-Spine Reaches Activation 1: Quadruped Hip CAR's (2x5/5) Activation 2: Mini Band Single Leg Hip Abductions (2x10)
B1
Band Assisted Reverse Nordic Curl
2 x 8
B2
Isometric Spanish Squat
2 x 30
C1
Box Squat
3 x 12
C2
Lateral Step Up
3 x 8
D1
RFE KB Goblet Split Squat
3 x 10
D2
Slider Lateral Lunge
3 x 8
E1
Swiss Ball Side Plank
2 x 15
E2
Swiss Ball Pike Rolls
2 x 10
F1
Machine Seated Calf Raise
3 x 15
F2
RFE Split Squat + Floating Heel
2 x 10
F3
Low Pogo + High Pogo
3 x 20
G1
Leg Extension
3 x 15
G2
Mini Band Single Leg Hip Abductions
3 x 10
Energy Systems Development
H
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Sled Sprints Recover A: 1 minute (1:2.5) > Walking Recovery Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
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 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, Calves Trigger Point: Calves, Soleous Mobility: Banded Pigeon Stretch Activation 1: Single Leg Isometric Hip Bridge (2x30s) Activation 2: FRC Shoulder Swimmer CAR's (2x4)
B1
Plank to Push-Up
2 x 10
B2
Single Leg Squat to Bench (b/w)
2 x 10
C1
Machine Standing Hip Extension
3 x 12
C2
Mini Band Monster Walk
3 x 30
D1
Glute Bridge DB Floor Press
3 x 10
D2
DB Lateral Raise
3 x 15
E1
Mini Band Long Lever Reverse Crunch
2 x 10
E2
Side Plank Mini Band Clamshell (Static)
2 x 12
F1
Tricep Rope Pulldowns
2 x 30
F2
Cable Rope Curl
2 x 30
G1
Rope Face Pull
2 x 30
G2
Exercise Band Lateral Raise
2 x 30
H1
TRX RFE Split Squat Pulses
2 x 30
H2
KB Good Morning
2 x 30
I1
Lat Pulldown
3 x 12
I2
Half-Kneeling Banded Face Pull to Y-Press
3 x 10
Energy Systems Development
J
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) A. Forward Sled Walk (hip harness) x20 yds B. Backward Sled Drags (handles) x20 yds wk 1: 6 reps wk 2: 10 reps wk 3: 12 reps wk 4: 8 reps
K
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
