Adult Athlete - Block 1
HansenAthletics
Functional FitnessHA Adult Athlete is focused on reintroducing and developing movement and skill capacities that typically go away the fastest as we age. The goal is to reintroduce moving fast, strength through range, and aerobic conditioning to improve lifestyle and hobbies outside of the gym.
If you're someone who values staying athletic and being able to confidently engage in hobbies, sports, and just being a human this will be a great fit!
This is a brand-new online training program we are launching, and if you love the block and want to continue training like this, reach out to Darren@Hansenathletics.com for more information!
A
Build the Base
1 x 10:00
B
Build the Base
1 x 15:00
Arms
C
3x DB Bicep Curl to Shoulder Press x 10 reps Deep Dip Iso Hold x :20 seconds DB Pullover x 10 reps [go heavy and try to keep elbows as straight as possible] This can be on a parallel bar, between two benches/boxes] Let me know if you don't have access to a parallel bar though, this is ideal.
Conditioning
D
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
A
Thermogenic
1 x 5:00
Prep
B
Prehab - HA Athlete
1x through: Figure 4 reach through x 5 Spiderman x 5 ea Yoga Push Up x 10 90/90 hip mobility x 3 ea Glute Bridge x 5 Both legs, 5 SL ea Ankle Dorsiflexion x :20 seconds each side [see video]
Conditioning
C
Sprint Prep USR 1
All by 20 yards - Let's get athletic again Forward Skip Backwards Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioaca 3 Step Frankenstein Backward Reaching Skip Side Shuffle With lunge 3 step fold 3 step pull backward run then 4 x 10 yard sprint relaxed
FAST
D
If you haven't sprinted in years take this smooth! Just try to exposure yourself to some "faster" movement than you are used to. 2 reps: 5 Yard Build - 10 yard fly 3 reps: 10 Build - 10 fly [track fastest time]
E1
Front Squat
3 x 4
E2
Single Leg Squat to Box
3 x 5
E3
Isometric Goblet Squat Hold
3 x 2 @ 10
Accessories
F
3x Kneeling Single Arm DB Press x 5 reps each arm Chin Up x 5 reps [load if able with weight around the waist!] Med Ball Toe Touch x 15 reps [6-10lbs to start] THEN 1 set: 50 Push-Ups - break it up however is needed
Recovery
G
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
A
Thermogenic
1 x 5:00
Prehab
B
1x through: Figure 4 reach through x 5 Spiderman x 5 ea Yoga Push Up x 10 90/90 hip mobility x 3 ea. Weighted Glute Bridge 3x5 w/ 3 second hold
Conditioning
C
Sprint Prep USR 1
All by 20 yards Forward Skip Backwards Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioaca 3 Step Frankenstein Backward Reaching Skip Side Shuffle With lunge 3 step fold 3 step pull backward run then 4 x 10 yard sprint relaxed
D1
Sled Sprints HA
3 x 20 @ 40 %
D2
Depth Drop To Box Jump - HA
3 x 4 @ MAX
E1
DB RDL
4 x 8
E2
DB Lateral Step-Up
4 x 8
Accessories
F
2x Banded Hamstring Curls x 15 reps Calf Raise Yielding Iso x :20 seconds each leg [load with safety squat bar; if unavailable you can hold a DB or KB in same hand as calf being worked] Shin Pulls x 25 reps
Recovery
G
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
A
Build the Base
1 x 15 @ 0
ARM FARM
B
Players Choice: Choose 1 Bicep and Tricep Exercise you love and complete 4 rounds of: Bicep choice x :30 seconds rest 30 seconds x 4 THEN Tricep choice x :30 seconds rest :30 seconds x 4
RECOVERY
C
After you finish, spend extra time on recovery! Foam Rolling Stretching Sauna Ice Bath Yoga Massage etc... you find what works best for you!
Conditioning
D
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
A
Thermogenic
1 x 5:00
Prehab
B
1x through: Figure 4 reach through x 5 Spiderman x 5 ea Yoga Push Up x 10 90/90 hip mobility x 3 ea. Glute Bridge x 5 Both legs, 5 SL ea
Conditioning
C
Sprint Prep USR 1
[If you have already done the tempo work you can skip this] All by 20 yards Forward Skip Backwards Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioaca 3 Step Frankenstein Backward Reaching Skip Side Shuffle With lunge 3 step fold 3 step pull backward run then 4 x 10 yard sprint relaxed
D1
Incline Bench Press
4 x 5
D2
Bulgarian Split Squat - HA
4 x 5
D3
Pull-Up
4 x MAX
Accessories
E
2 Sets: Band Pull Aparts x 15 reps [shoulders down and back] Adductor Ball Squeeze x :20 seconds max effort "Y" Ring Row x 10 reps
Recovery
F
Wall Recovery Circuit - HA
Complete each stretch for 1 minute Wall Hamstring Stretch Wall Splits 45 w/ Hip internal/extrenal rotation Couch stretch
Darren Hansen
After 14 years of coaching I've learned that many coaches/athletes fail to understand the physiological needs of elite physical performance. Thousands of athletes later I've taken part in developing Olympic and professional athletes from the ground up while getting to brush shoulders with some of the best coaches in the country.
