Summer Body of a Hoty
Athletos Lab
Weightlifting, Women's Training, Strength & Conditioning, Personal Training, Functional Fitness, General Fitness, Functional Training, Miscellaneous, Multi-sport, Olympic Lifting, Plyometrics, Power SportsThe goal of this 12 week program is to get you into the best shape of your life over this summer. With a progressive overload model we are going to be working on become true hybrid athletes. A mix of strength and conditioning and cardio all together. We will be learning compound lifts for strength, Olympic lifts for power, metabolic conditioning for Vo2 max, and cardio to put in the finishing touches.
A
Back Squat
3 x 10 @ 60 %
B
Front Foot Elevated Split Squat
3 x 8 @ 65 %
C
Leg Extension
3 x 10 @ 70 %
D
Hip Adductor Machine
3 x 10 @ 70 %
E
Run
5:00, 20:00, 5:00
Recovery
F
Recovery lower body
Cool down :) Take your time here and try not to skip. In these programs we are going to be doing a LOT, so it's important to show your body respect for the work it's done so we can bounce back tomorrow! - World's Greatest Stretch x 5ea - 90/90 stretch x 5ea - hip flexor stretch x :30 sec each - cat/ cow x 6ea - child's pose as long as needed
A
Barbell Bench Press
3 x 10 @ 65 %
B
30 Degree Incline DB Bench Press
3 x 10 @ 70 %
C
Med Ball Hanging Straight Leg Raise
3 x 12
D
Strict Press
3 x 8 @ 70 %
E
KB Windmill
3 x 8
F
Cable Crunch
3 x 10
Recovery
G
Upper Body Recovery
Cool down Take your time here and try not to skip. In these programs we are going to be doing a LOT, so it's important to show your body respect for the work it's done so we can bounce back tomorrow! - World's Greatest Stretch x 5ea - Scorpion Roll x 5ea - Pec Stretch on Wall x :30 sec each - cat/ cow x 6ea - child's pose as long as needed
A1
RowErg
2 x 6:00
A2
SkiErg
2 x 6:00
A3
Assault Bike
2 x 6:00
Recovery
B
Recovery lower body
Cool down :) Take your time here and try not to skip. In these programs we are going to be doing a LOT, so it's important to show your body respect for the work it's done so we can bounce back tomorrow! - World's Greatest Stretch x 5ea - 90/90 stretch x 5ea - hip flexor stretch x :30 sec each - cat/ cow x 6ea - child's pose as long as needed
A
1 1/4 Front Squat
3 x 10 @ 70 %
B
Romanian Deadlift
3 x 10
C
Prone Machine Hamstring Curl
3 x 10 @ 80 %
D
Hip Abductor Machine
3 x 10 @ 8 %
E
Box Squat to Box Jump
3 x 6
F
Max Effort Broad Jump
5 x 1
Recovery
G
Recovery lower body
Cool down :) Take your time here and try not to skip. In these programs we are going to be doing a LOT, so it's important to show your body respect for the work it's done so we can bounce back tomorrow! - World's Greatest Stretch x 5ea - 90/90 stretch x 5ea - hip flexor stretch x :30 sec each - cat/ cow x 6ea - child's pose as long as needed
A
Lat Pulldown
3 x 8 @ 80 %
B1
1-Arm DB Row
3 x 8 @ 70 %
B2
DB Bicep Curls
3 x 12
C
Barbell Upright Row
3 x 8 @ 75 %
D
Push Press
3 x 3 @ 70 %
E1
Push-Up
E2
Pull-Up
Recovery
F
Upper Body Recovery
Cool down Take your time here and try not to skip. In these programs we are going to be doing a LOT, so it's important to show your body respect for the work it's done so we can bounce back tomorrow! - World's Greatest Stretch x 5ea - Scorpion Roll x 5ea - Pec Stretch on Wall x :30 sec each - cat/ cow x 6ea - child's pose as long as needed
A
Run
1 x 60:00
Recovery
B
Recovery lower body
Cool down :) Take your time here and try not to skip. In these programs we are going to be doing a LOT, so it's important to show your body respect for the work it's done so we can bounce back tomorrow! - World's Greatest Stretch x 5ea - 90/90 stretch x 5ea - hip flexor stretch x :30 sec each - cat/ cow x 6ea - child's pose as long as needed
Nat
Nat is a Guinness World Record holding athlete and coach specializing in training today's hybrid athlete. Nat's career started as a pro-dancer on Broadway National tours, they changed careers from lifting dancers to lifting weights. Now with over 15 certifications, Nat coaches people to become the best athletes they can become. From Crossfit to Hyrox, Athx, and Triathalons, they got you covered!
Everyone who buys this program will be put on a team together and we will be having a community to keep each other accountable. So come join the family and let's get HOT!
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