Our Always an Athlete program is for those who are in that "life after athletics" point in their lives. We all know we need to train, but what are we training for. This program covers everyone who wants to simply get moving again to those who want to push themselves to their inner athletes standard of performance. With easily modifiable exercises and specific warm ups to build strength and stability throughout the body, this program is sure the keep you moving well and feeling confident in what your body can do!
A1
Bear Crawl
3 x 10
A2
1-Arm KB Front Rack Carry
3 x 1:00
A3
1/2 Turkish Get Up
3 x 3
B
Speed Ladder
For Completion
C1
DB Swing
3 x 10
C2
DB Jump Lunge
3 x 10
C3
Glute Bridge
3 x 10
D
Front Squat
4 x 12 @ 60 %
E1
Step-Ups
3 x 6
E2
Lateral Lunge
3 x 6
E3
Goblet Squat
3 x 0:20
F
Air Squat
1 x 100
G1
Jump Rope
1 x 5:00
G2
Pass-Through
3 x 10
G3
Static Stretch
1 x 5:00
A1
Shoulder Pre-Hab
3 x 6
A2
DB Overhead Carry
3 x 20
A3
Crab Walk
B
4-Way/ Manual Neck
1 x 10
C1
Push-Up
3 x 10
C2
Pull-Up
3 x 10
C3
Lying Handcuffs
3 x 10
D
Bench Press
4 x 12 @ 60 %
E1
Incline DB Bench Press
4 x 12
E2
1-Arm DB Row
4 x 12
F
Push-Up
1 x 100
G1
Elite 6
For Completion
G2
Pigeon Stretch
2 x 0:30
Prep
A
Active Warm up: Bike
3 Rounds for completion 15-20 cal bike 10 Down Dog to Runners lunge per side 10 Single leg Glute Bridges per leg
B
Scarecrows
1 x 10
C
Hang Clean
5 x 5
D
Back Squat
4 x 12 @ 60 %
E1
Single Leg RDL
3 x 10
E2
Air Squat
3 x 20
E3
Glute Bridge
3 x 10
F1
DB Swing
1 x 10
F2
Sit-up
1 x 10
F3
Jumping Jacks
1 x 50
G1
Overhead Squat
3 x 10
G2
V-Ups
1 x 50
G3
Static Stretch
1 x 5:00
A1
1-Arm KB Front Rack Carry
3 x 1:00
A2
1/2 Turkish Get Up
3 x 3
A3
Bear Crawl
3 x 10
B1
Clean Complex
3 x 1 @ 50 %
B2
Box Jump
3 x 5
C
Bench Press
4 x 10 LWP +5lb
D1
Plate Front Raise
3 x 20
D2
Spread Eagle Situps
3 x 10
D3
DB Shrug
3 x 10
E1
Plate Hold
3 x MAX
E2
Plank
3 x MAX
E3
Push-Up
3 x MAX
F1
Fire Hydrant
3 x 10
F2
Band Pull-Apart
3 x 10
F3
Barbell Bicep Curl
3 x 10
Trust Belief Accountability. Trust the process, because it is a process. Believe in yourself, you have to believe it can happen before it happens. Accountability, stay accountable to the program, run the play and good things happen.