Aesthetic Athletes
Personal Training, BodybuildingFeatures
6 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, Rotator Cuff, Pec Minor Mobility: Hanging Alternating Hip Touches 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
Prone DB Cuban Press (floor)
2 x 8
B3
Half-Kneeling KBBU Windmill Screwdriver
2 x 4
C1
Seated Military Press
12, 10, 8, 10, 12
C2
Exercise Band Lateral Raise
5 x 10
D1
Landmine Crossbody Lateral Raise
3 x 12
D2
Landmine Lateral Raise
3 x 12
E1
Strict Lower Hanging Leg Lifts
2 x 10
E2
Hollow Body Reverse Crunch
2 x 10
F1
Machine Overhead Press
2 x 15
F2
Seated Wide Grip Cable Row
2 x 15
G1
Machine Rear Delt Fly
3 x 15
G2
Cable Lateral Raise
3 x 12
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > 2-KB Thrusters x4 Recover A: 25s (1:2.5) > 2-KB Hi-Low Carry (L) x25s Recover B: 25s (1:2.5) > 2-KB Hi-Low Carry (R) x25s 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: Standing Hip CAR's (2x5/5) Activation 2: Single Leg Depth Squat
B1
Half-Kneeling KB Weight Shift
2 x 8
B2
Band Assisted Reverse Nordic Curl
2 x 6
B3
Squat + Band Pull-Apart
2 x 10
C1
Back Squat
12, 10, 8, 10, 12
C2
Wide Grip Pull Ups
5 x 5
D1
Leg Press
4 x 12
D2
Close Grip Lat Pulldown
4 x 12
E1
Swiss Ball SL Oblique Twists
2 x 10
E2
Adductor Side Plank (Copenhagen)
2 x 20
F1
KB Goblet Squat
2 x 15
F2
Machine Pulldown (Supinated Grip)
2 x 15
F3
Leg Extension
2 x 15
G1
Straight Arm Pulldown
3 x 12
G2
TRX Alternating Cossack Squat
3 x 12
Energy Systems Development
H
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) Backward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 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: KB Arm Bar Scap Press (2x10) Activation 2: Superband Pass-Throughs (2x10)
B1
Hanging: Single Arm Scap Pulls
2 x 30
B2
KB Arm Bar
2 x 45
C1
Weighted Chin Ups
10, 8, 6, 8, 10
C2
Weighted Dips
10, 8, 6, 8, 10
D1
Machine Preacher Curls
4 x 12
D2
Tricep Pushdown
4 x 12
E1
Parallette L-Sit Hold
2 x 20
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Seated EZ Bar Lap Curl
2 x 15
F2
Close Grip Bench Press
2 x 15
G1
Cable Bicep Curl
3 x 15
G2
Plank
2 x 3:00
H
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Energy System Development
I
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking 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
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Glute/Hip, Groin Trigger Point: Piriformis, Rotator Cuff, Hamstring Mobility: Cal Poly Hip Flow Activation 1: KB Goblet Alternating Shin Box Get-Ups (2x6) Activation 2: Side Lying Banded T-Spine Rotation (2x8)
B1
FRC: Supine Hamstring PAILS / RAILS
2 x 3 @ 10
B2
Mini Band Quadruped Fire Hydrants
2 x 10
B3
Russian KB Swing
2 x 45
C1
Barbell Deadlift
12, 10, 8, 10, 12
C2
Sternum Chin-Up
5 x 5
D1
Pendlay Row
3 x 10
D2
Adductor Side Plank (Copenhagen)
3 x 20
E1
GHD Trunk Rotations
2 x 10
E2
Deadbug KB Pullover
2 x 6
F1
Prone Machine Hamstring Curl
2 x 15
F2
Machine Chest Supported Row
2 x 15
F3
SLDL (Ipsilateral Load) + Hand-Supported
2 x 15
G1
Back Extension Single Arm Row
2 x 8
G2
Back Extension
2 x 10
Energy System Development
H
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) Forward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 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: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
B1
Prone Snow Devils
2 x 15
B2
Prone DB Cuban Press (floor)
2 x 8
B3
Slider Archer Push-Up's
2 x 6
C1
Low-Incline DB Bench Press
12, 10, 8, 10, 12
C2
Seated DB Shrugs
5 x 8
D1
Incline DB Fly
3 x 12
D2
Barbell Upright Row
3 x 12
E1
Strict Lower Hanging Leg Lifts
2 x 10
E2
Captain's Chair Oblique Crunch
2 x 10
F1
Lying Chest Press
2 x 15
F2
Smith Machine Behind-The-Back Shrugs
2 x 15
G1
High Cable Crossover
3 x 12
G2
Rope Face Pull
3 x 12
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > 2-KB Hang Clean x4 Recover A: 25s (1:2.5) > 2-KB Farmers Walk x25s Recover B: 25s (1:2.5) > Total Rest x25s 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: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Ground Based Mobility Flow Activation 1: Hanging Hollow Body Hold (2x30s) Activation 2: FRC Prone Shoulder External Rotation PAILS/RAILS (2x 5/5)
B1
PVC Balance Series
3 x 1:00
B2
Turkish Get Up
3 x 2
B3
Inertia Wave: Base Stance
3 x 30
C1
Donkey Calf Raise
4 x 15
C2
Half-Kneeling Banded Face Pull to Y-Press
4 x 15
D1
Machine Seated Calf Raise
3 x 12
D2
Eccentric Wrist Supination
3 x 10
E1
Alternating Split Squat Drops (KB)
3 x 20
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Banded High Bicep Curls
2 x 30
F2
Banded Overhead Tricep Extensions
2 x 30
G1
CHAOS BB Bench Press
2 x 30
G2
TRX Row
2 x 30
H1
CHAOS BB OH Press
2 x 30
H2
Crossover Symmetry - OH Press
2 x 30
Energy Systems Development
I
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking 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
J
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
