Modern Athletics

General Fitness, Strength & Conditioning
Coach
Dustin Hassard

- 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
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Sample Week
Week 1 of 4-week program
Sunday
MA1 Total Body 1

Foam Rolling

A

Foam Rolling 1

3-5min Glutes, Upper Back, Lats, Quads

Warmup

B

Warmup 1

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

Reverse Lunge to Single Leg Jump

3 x 8

C2

Plank - Clock

3 x 20

C3

Hamstring Stretch - Band-Assisted, Multidirectional

3 x 30

D1

DB Rear Foot Elevated Split Squat

3 x 8

D2

Chin-Up

3 x 5

D3

Overhead Stretch - Band

3 x 30

E1

Single Leg Deadlift

3 x 8

E2

KB Bottoms Up Single Arm Press

3 x 8

E3

Carry - Suitcase

3 x 30

F1

Push-Up

3 x MAX

F2

Tricep Pushdown - Band

3 x 20

G1

Squat - Bodyweight

G2

Walking Lunges

3 x 8

H

Jump Rope

1 x 3:00

Monday
MA1 Upper Body 1

Prep

A

Standard Rolling Routine

3-5min Glutes, Upper Back, Lats, Triceps, Hamstrings, Calves Quads, IT Band, Shins Adductors, Chest, Biceps

Prep

B

Warmup 8

5-10-min >>> = Quick Warmup (use sparingly or never) x = Reps Per Side (if applicable) Floor Slides x5 breaths Single Leg Hip Raise x5 Shin Box x3 Cat Cow x5 Neck Movements x3 Side Kick Thrus x5 Wrist Rockers x3 Push-up x5 >>> Alternating Spiderman with T-Spine Rotation x3 Split Squat x5 Ape Reach x5 Lateral Lunge x3 Single Leg Deadlift x5 Lateral Skip x10

C1

Incline DB Bench Press

3 x 8

C2

Side Plank

3 x 0:15

D1

Chin-Up

3 x 5

D2

Lat Pulldown - Half Kneeling, Single-Arm, Band

3 x 20

D3

Reverse Curl - DB

3 x 20

E1

Row - Single-Arm, Half-Kneeling, Band

3 x 20

E2

Feet Elevated Push-Up

3 x MAX

E3

Single Leg Feet Elevated Plank

3 x 15

F1

DB Front Raise

3 x 20

F2

DB Lateral Raise

3 x 20

F3

Reverse Fly - Bent Over, 2DB

3 x 20

G1

Hanging Knee Raises

3 x 8

G2

Hanging Leg Raise

3 x 8

Wednesday
MA1 Total Body 2 - Week 1

Prep

A

Warmup 8

5-10-min >>> = Quick Warmup (use sparingly or never) x = Reps Per Side (if applicable) Floor Slides x5 breaths Single Leg Hip Raise x5 Shin Box x3 Cat Cow x5 Neck Movements x3 Side Kick Thrus x5 Wrist Rockers x3 Push-up x5 >>> Alternating Spiderman with T-Spine Rotation x3 Split Squat x5 Ape Reach x5 Lateral Lunge x3 Single Leg Deadlift x5 Lateral Skip x10

B1

Russian KB Swing

3 x 15

B2

Carry - Waiter

3 x 30

B3

Get Up - Half

3 x 3

C1

Deadlift - 2DB

3 x 8

C2

Bench Press - 2DB

3 x 8

C3

90/90 with Side Bend

3 x 30

D1

Reverse Lunge - Front Loaded

3 x 8

D2

Bent Over Row - 1DB or 1KB

3 x 8

D3

Ab Rollout - TRX

3 x 8

E1

Wide Grip Pull Ups

3 x MAX

E2

Zottman Curl - DB

3 x 15

F1

Single Leg Hip Raise

3 x 8

F2

Leg Curl - TRX

3 x 8

G

Jump Rope

1 x 3:00

Thursday
P1 Upper Body 2

Prep

A

Standard Rolling Routine

3-5min Glutes, Upper Back, Lats, Triceps, Hamstrings, Calves Quads, IT Band, Shins Adductors, Chest, Biceps

Prep

B

Warmup 8

5-10-min >>> = Quick Warmup (use sparingly or never) x = Reps Per Side (if applicable) Floor Slides x5 breaths Single Leg Hip Raise x5 Shin Box x3 Cat Cow x5 Neck Movements x3 Side Kick Thrus x5 Wrist Rockers x3 Push-up x5 >>> Alternating Spiderman with T-Spine Rotation x3 Split Squat x5 Ape Reach x5 Lateral Lunge x3 Single Leg Deadlift x5 Lateral Skip x10

C1

Standing DB Press

3 x 8

C2

Tricep Extension - Overhead, 1DB

3 x 20

D1

Bent Over Row - 2DB or 2KB

3 x 8

D2

Tall Kneeling Anti Rotation Press

3 x 8

E1

Bench Press - 2DB

3 x 8

E2

Straight Arm Pulldown - Band

3 x 20

E3

DB Bicep Curls

3 x 20

F1

Tricep Pushdown - Band

3 x 20

F2

Band Face Pull

3 x 8

F3

Hammer Curl - 2DB

3 x 20

G1

Weighted Crunch

3 x 8

G2

Weighted Straight Leg Situp

3 x 8

G3

Weighted Military Crunch

3 x 8

G4

Weighted Toe Touch Crunch

3 x 8

G5

Weighted Russian Twist

3 x 8

Friday
P1 Circuit 1

Prep

A

Standard Rolling Routine

3-5min Glutes, Upper Back, Lats, Triceps, Hamstrings, Calves Quads, IT Band, Shins Adductors, Chest, Biceps

Prep

B

Warmup 8

5-10-min >>> = Quick Warmup (use sparingly or never) x = Reps Per Side (if applicable) Floor Slides x5 breaths Single Leg Hip Raise x5 Shin Box x3 Cat Cow x5 Neck Movements x3 Side Kick Thrus x5 Wrist Rockers x3 Push-up x5 >>> Alternating Spiderman with T-Spine Rotation x3 Split Squat x5 Ape Reach x5 Lateral Lunge x3 Single Leg Deadlift x5 Lateral Skip x10

C1

Squat Jump

3 x 8

C2

Deadlift - Any Variation

3 x 8

C3

Bent Over Row

3 x 8

C4

DB Snatch

3 x 8

C5

Goblet Squat - 1DB

3 x 8

C6

Reverse Lunge - 2DB or 2KB

3 x 8

C7

Shoulder Taps

3 x 20

C8

Squat Walkout with Reach

3 x 8

D1

Knee Grab Sit Up

3 x 8

D2

Crunch - Toe Touch

3 x 8

D3

Straight Leg Sit Up

3 x 8

Modern Athlete 1 (Default)