Aesthetic Athletes

Coach
John Fasulo

Features
6 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
Glutes/Back (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Tall Plank + Mini Band Lateral Toe Taps (2x10 Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)

B1

FRC: 90/90 Internal Rotation LIFT-OFF's

2 x 4 @ 3

B2

Swiss Ball Plank Rollout

2 x 10

C1

Sumo Deadlift

12, 10, 8, 10, 12

C2

Single Arm KB Gorilla Row

5 x 6

D1

DB Reverse Lunge (Front Foot Elevated)

3 x 10

D2

Bent Over DB Row

3 x 10

E1

Deadbug KB Pullover

2 x 5

E2

Swiss Ball Knee Tuck

2 x 8

F1

GHD Hip Extension

2 x 15

F2

TRX Inverted Row

2 x 15

F3

Machine Hip Thrusts

2 x 15

G1

Machine Seated Hip Abduction

3 x 15

G2

Mini Band Good Mornings

3 x 15

Energy Systems Development

H

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > Deadball Rainbow Slams Recover A: 25s (1:2.5) > Split Squat Jumps (alternating) Recover B: 25s (1:2.5) > Wide-Outs wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds

I

Banded Pigeon Stretch

1 x 2:00

Monday
Shoulders (Phase 2 Week 1)

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

Prone DB Cuban Press (floor)

2 x 8

B3

Half-Kneeling KBBU Windmill Screwdriver

2 x 4

C1

Seated DB Shoulder Press

12, 10, 8, 10, 12

C2

Seated Superband Lateral Raise

5 x 10

D1

Machine Lateral Raise

3 x 12

D2

Seated DB Front Raise

3 x 10

E1

Strict Lower Hanging Leg Lifts

2 x 8

E2

Stomach Vacuum Practice

2 x 3:00 @ 10

F1

Seated Wide Grip Cable Row

2 x 15

F2

Machine Overhead Press

2 x 15

F3

Prone Overhead Press

2 x 15

G1

Machine Rear Delt Fly

3 x 15

G2

Mini Band Shoulder External Rotation

3 x 15

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

Tuesday
Hamstrings/Back (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Elbow Plank + Mini Band Abductions (2x10) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)

B1

Hip Airplane

2 x 4

B2

Mini Band Shoulder External Rotation

2 x 10

B3

Single Leg Glute Bridge (Shoulder Elv.)

2 x 10

C1

Smith Machine RDL

12, 10, 8, 10, 12

C2

Smith Machine Bent Over Rows

5 x 6

D1

Machine Pulldown (Supinated Grip)

3 x 12

D2

Mini Band Shoulder Front Raise

3 x 10

E1

Adductor Side Plank (Copenhagen)

2 x 15

E2

Hollow Body Reverse Crunch

2 x 10

F1

GHD Nordic Curl

2 x 15

F2

Close Grip Lat Pulldown

2 x 15

F3

Banded Back Extension

2 x 15

G1

Swiss Ball SL Leg Curl

3 x 10

G2

Single Leg Glute Bridge (Foot Elv.)

3 x 12

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

Wednesday
Triceps/Biceps (Phase 2 Week 1)

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

Machine Tricep Dips

12, 10, 8, 10, 12

C2

Barbell Bicep Curl

12, 10, 8, 10, 12

D1

Tricep Pushdown

3 x 12

D2

Cable Bicep Curl

3 x 12

E1

Strict Lower Hanging Leg Lifts

2 x 8

E2

Stomach Vacuum Practice

2 x 3:00 @ 10

F1

Machine Preacher Curls

2 x 15

F2

TRX Tricep Extension

2 x 15

F3

Seated DB Bicep Curls

2 x 15

G1

Banded Overhead Tricep Extensions

3 x 12

G2

Hanging: Scapular Depressions

3 x 10

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

Thursday
Quads/Calves (Phase 2 Week 1)

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: Mini Band Quadruped Fire Hydrants (2x10) Activation 2: Mini Band Isometric Squats (2x3)

B1

Single Leg Squat to Bench (b/w)

2 x 5

B2

Hand-Assisted Sissy Squat

2 x 5

C1

Hack Squat

12, 10, 8, 10, 12

C2

Standing DB Calf Raise

12, 10, 8, 10, 12

D1

Leg Press

3 x 12

D2

Calf Raises (on Leg Press)

3 x 15

E1

Supine PSOAS March (Hip Flexed)

2 x 10

E2

Back Extension

2 x 15

F1

KB Goblet Squat

2 x 15

F2

Machine Seated Calf Raise

2 x 15

F3

Leg Extension

2 x 15

G1

Hand-Assisted Sissy Squat

3 x 10

G2

KB Goblet Split Squat + Floating Heel

3 x 6

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

Friday
Glutes/Triceps (Phase 2 Week 1)

Pillar / Movement Prep

A

Session Warmup

Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Banded Pigeon Stretch Activation 1: Shoulder Elevated Single Leg Hip Bridge (2x15) Activation 2: FRC Shoulder Ext. Rotation PAILS/RAILS (2x4) [10s]

B1

Tall Plank Shoulder Taps

2 x 10

B2

Step Up (Tension Emphasis)

2 x 10

C1

Machine Standing Hip Extension

12, 10, 8, 10, 12

C2

Mini Band Squat Pulses

5 x 15

D1

TRX Archer Push-Up

3 x 8

D2

TRX Rear Delt Fly's

3 x 10

E1

Hollow Body Reverse Crunch

2 x 10

E2

Swiss Ball Plank Knee Touches

2 x 10

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

Aesthetic Curves - Phase 2