Modern Athletics

General Fitness, Strength & Conditioning
Coach
Dustin Hassard

Revised 7/18/22

- For intermediate to advanced lifters without current injuries

- 3 options for every exercise or swap for any exercise of your choice

- 5 workouts every week (Total Body, Upper Body, Circuit Workouts)

- Standard workouts are 60 minutes, including warm-up

- Additional exercises to extend workouts to 90-120 minutes if desired

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Flexible for equipment availability and your level of experienceMinimum: Light // medium // and heavy pair of dumbbells or kettlebellsOptional: Barbell // Trap Bar // Rack // Pull-Up Bar // TRX
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
MA1 Total Body 1 - Week 1

Myofascial Rolling

A

Standard Rolling Routine - by Priority

5-10 Minutes PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Hint: If it's tender, it needs it. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. By Joint and Muscle Groups (Recommended by Priority): 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps >>> Myofascial Rolling Guide: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup

B

Warmup 1

Guided Video (13:04) https://youtu.be/CLwfePx6WRs 5-10min >>> = Quick Warmup >>> Deadbug x5e Floor Slides x5 >>> Hip Raise x5 >>> 90/90 x15-30s/e >>> Cat Cow x5 Neck Movements x3e >>> Adductor Stretch with T-Spine Rotation x3-5e Half-Kneeling Pelvic Tilts x5e Mini-Band Lateral Walk x10e >>> Mini-Band Squat x10 Forward Leg Swings x10e

C1

Step Up - Explosive (aka Single Leg Explosive Jump)

3 x 8

C2

Plank - Clock

3 x 20

D1

Split Squat - 2KB or 2DB

3 x 8

D2

Pull Up Progressions

3 x 5

E1

Single Leg Deadlift - 1KB or 1DB (Opposite Side)

3 x 8

E2

Overhead Press - Half Kneeling, 1KB Bottom Up

3 x 8

E3

Carry - Suitcase

3 x 20

Finishers

F

Finishers (Bonus)

Exercises beyond this point are optional. These generally focus more on bodybuilding, abs, and conditioning. They are less important for the workout, but do them if it's important to you or you want to workout more.

G1

Push Up - Bosu

3 x MAX

G2

Tricep Pushdown - Band

3 x 16

H1

Squat - Bodyweight

3 x 16

H2

Walking Lunge - 2DB or 2KB or Bodyweight

3 x 8

I

Jump Rope

1 x 3:00

Monday
MA1 Upper Body 1 - Week 1

Myofascial Rolling

A

Standard Rolling Routine - by Priority

5-10 Minutes Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. By Joint and Muscle Groups (Recommended by Priority): 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps >>> Myofascial Rolling Guide: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup

B

Warmup 1

Guided Video (13:04) https://youtu.be/CLwfePx6WRs 5-10min >>> = Quick Warmup >>> Deadbug x5e Floor Slides x5 >>> Hip Raise x5 >>> 90/90 x15-30s/e >>> Cat Cow x5 Neck Movements x3e >>> Adductor Stretch with T-Spine Rotation x3-5e Half-Kneeling Pelvic Tilts x5e Mini-Band Lateral Walk x10e >>> Mini-Band Squat x10 Forward Leg Swings x10e

C1

Incline DB Bench Press

3 x 8

C2

Side Plank

3 x 15

D1

Bench Press - 2DB

3 x 8

D2

Reverse Curl - Band

3 x 16

E1

Seated Row - Single-Arm, Band

3 x 16

E2

Push Up

3 x MAX

E3

Plank on Forearms - Feet-Elevated, Single Leg

3 x 15

F1

Front Raise - 2DB

3 x 16

F2

Lateral Raise - DB

3 x 16

F3

Reverse Fly - Bent Over, 2DB

3 x 16

G1

Straight Leg Raise - Ab Strap

3 x 8

G2

Knee Raise - Ab Strap

3 x 8

Abs

H

Core Finisher 7

CORE FINISHER Core Finisher 7 Crunch - Scissor Crunch - Bicycle V Up - Single Leg, Alternating Crunch - Triangle Crunch - Side Core Finisher 13 Side Kick Thru Knee Grab Sit Up with Reach Plank Up Down V Up Core Finisher 1 Crunch Crunch - Bicycle Crunch - Toe Touch Crunch - Side Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) Week 2 - 3x25:5 (25 seconds of work, 5 seconds of rest) Week 3 - 3x30:5 (30 seconds of work, 5 seconds of rest) Week 4 - 3x40:5 (30 seconds of work, 5 seconds of rest) ….. Do each exercise in succession; that’s one round. For example, Exercise 1, then Exercise 2, then Exercise 3, etc. Repeat for multiple rounds. You could complete all rounds of one exercise at a time as an alternative; it doesn’t matter that much. Try both ways. ….. Timed Circuit Option - Instead of doing reps, you can set a timer and do as many reps as possible within that time. ….. Why? Circuits will challenge your aerobic and muscular endurance. In other words, work fast, rest little. Weights used, if any, should be challenging but allow you to complete the reps in a timely manner. Maintain proper form at all times.

Wednesday
MA1 Total Body 2 - Week 1

Myofascial Rolling

A

Standard Rolling Routine - by Priority

5-10 Minutes Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. By Joint and Muscle Groups (Recommended by Priority): 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps >>> Myofascial Rolling Guide: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup

B

Warmup 1

Guided Video (13:04) https://youtu.be/CLwfePx6WRs 5-10min >>> = Quick Warmup >>> Deadbug x5e Floor Slides x5 >>> Hip Raise x5 >>> 90/90 x15-30s/e >>> Cat Cow x5 Neck Movements x3e >>> Adductor Stretch with T-Spine Rotation x3-5e Half-Kneeling Pelvic Tilts x5e Mini-Band Lateral Walk x10e >>> Mini-Band Squat x10 Forward Leg Swings x10e

C1

Swing - 1KB

3 x 16

C2

Carry - Waiter

3 x 30

D1

Deadlift - Trap Bar

3 x 8

D2

Bench Press - 2DB

3 x 8

E1

Reverse Lunge - Front Loaded

3 x 8

E2

Bent Over Row - 1DB or 1KB

3 x 8

E3

Ab Rollout - TRX

3 x 8

Finishers

F

Finishers (Bonus)

Exercises beyond this point are optional. These generally focus more on bodybuilding, abs, and conditioning. They are less important for the workout, but do them if it's important to you or you want to workout more.

G1

Bent Over Row - 2DB or 2KB

3 x 16

G2

Zottman Curl - DB

3 x 16

H1

Single Leg Hip Raise

3 x 8

H2

Leg Curl - TRX

3 x 8

I

Jump Rope

1 x 3:00

Thursday
MA1 Upper Body 2 - Week 1

Myofascial Rolling

A

Standard Rolling Routine - Total Body Sequence

5-10 minutes rolling, focusing on areas of discomfort (tolerable, not torture). Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention (tender or painful), 60 seconds is ideal. You don't need to spend much time on areas that feel good enough. You can go in any order you want or follow this flow: 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 1

B

Warmup 1

Guided Video (13:04) https://youtu.be/CLwfePx6WRs 5-10min >>> = Quick Warmup >>> Deadbug x5e Floor Slides x5 >>> Hip Raise x5 >>> 90/90 x15-30s/e >>> Cat Cow x5 Neck Movements x3e >>> Adductor Stretch with T-Spine Rotation x3-5e Half-Kneeling Pelvic Tilts x5e Mini-Band Lateral Walk x10e >>> Mini-Band Squat x10 Forward Leg Swings x10e

C1

Overhead Press - 2DB

3 x 8

C2

Anti Rotation Press - Tall Kneeling

3 x 8

D1

Lat Pulldown - Band

3 x 8

D2

Tricep Extension - Overhead, Single Arm, 1DB

3 x 16

E1

Straight Arm Pulldown - Band

3 x 8

E2

Bicep Curl - Cable

3 x 16

F1

Tricep Pushdown - Band

3 x 16

F2

Face Pull - Band

3 x 16

F3

Hammer Curl - Band

3 x 16

Abs

G

Core Finisher 8

Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) Week 2 - 3x25:5 (25 seconds of work, 5 seconds of rest) Week 3 - 3x30:5 (30 seconds of work, 5 seconds of rest) Week 4 - 3x40:5 (30 seconds of work, 5 seconds of rest) CORE FINISHER Core Finisher 8 Flutter Kick Knee Grab Sit Up Toe Touch Crunch Straight Leg Sit Up Core Finisher 14 Plank Pull Thru - 1DB, 1KB, Plate, or Sandbag Flutter Kicks - Any Weight Rolling Plank on Forearms Underswitch Tap Core Finisher 2 Inch Worm Superman Mountain Climber Reverse Crunch Cross Body Crunch ….. Do each exercise in succession; that’s one round. For example, Exercise 1, then Exercise 2, then Exercise 3, etc. Repeat for multiple rounds. You could complete all rounds of one exercise at a time as an alternative; it doesn’t matter that much. Try both ways. ….. Timed Circuit Option - Instead of doing reps, you can set a timer and do as many reps as possible within that time. ….. Why? Circuits will challenge your aerobic and muscular endurance. In other words, work fast, rest little. Weights used, if any, should be challenging but allow you to complete the reps in a timely manner. Maintain proper form at all times.

Friday
MA 1 Circuit 1 - Week 1

Myofascial Rolling

A

Standard Rolling Routine - Total Body Sequence

5-10 minutes rolling, focusing on areas of discomfort (tolerable, not torture). Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention (tender or painful), 60 seconds is ideal. You don't need to spend much time on areas that feel good enough. You can go in any order you want or follow this flow: 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup

B

Warmup 1

Guided Video (13:04) https://youtu.be/CLwfePx6WRs 5-10min >>> = Quick Warmup >>> Deadbug x5e Floor Slides x5 >>> Hip Raise x5 >>> 90/90 x15-30s/e >>> Cat Cow x5 Neck Movements x3e >>> Adductor Stretch with T-Spine Rotation x3-5e Half-Kneeling Pelvic Tilts x5e Mini-Band Lateral Walk x10e >>> Mini-Band Squat x10 Forward Leg Swings x10e

C1

Pull Up - Band Assisted, Wide Grip

3 x 8

C2

Box Jump

3 x 8

C3

Deadlift - 2DB

3 x 8

C4

Bent Over Row - 2DB or 2KB

3 x 8

C5

Snatch - Swing, 1KB

3 x 8

C6

Front Squat - 2DB

3 x 8

C7

Reverse Lunge - 2DB or 2KB

3 x 8

C8

Plank on Hands - Shoulder Tap

3 x 20

Finishers

D

Finishers (Extra)

If you want to do more, do any exercises you didn't finish from this week's workouts or repeat a core finisher. >>> See finishers at https://modernathletics.com/courses/finishers/

2022 - Modern Athlete 1 (Default)