Aesthetic Athletes
Features
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: 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
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
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
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 Dipa
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
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
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
