Athletic Resistance 10 Week Program
Guthrie Lewis Fitness
Functional Fitness, Functional Training, General Fitness, Strength & ConditioningThe "Athletic Resistance 10 Week Program" is all about creating a balanced, strong, lean, and more dynamic body. This is an excellent approach for improving your fitness because every exercise is considered a "compound movement." Meaning, we're using a variety of muscles on every single rep. Additionally, the explosive nature of almost all the exercises in this program will help us burn energy very efficiently!
If you love engaging, potent, and efficient fitness... you'll love this program! Included are 3 high effort full body training days (Mon-Weds-Fri) with 2 optional "low days" for mobility work (Tues-Thurs). I believe that if you stick with the program... the results will shock you!
If you want to make great physical progress and have fun doing it... This is the right program for you!
Prep Work
A
10-12 Alt Plank Pike Toe Touch 8-10 Contralateral SL BW DL/Side 8-10 Oblique Raises/Side 8-10 American KBS rest as needed btw exercises/sets x2-3
DB Snatch
B
Every 1:30 x 10 10 Alt DB Snatch Build throughout so you can get 3-4 TOUGH sets. If you're new to the movement, look to prioritize highest possible quality. We will build this exercise over the next 10 weeks! Reminder: This format means you start a new set every 1 min and 30 sec! If 10 reps takes you 30 sec to complete, you will have 1 min to rest on each set.
Triplet: Dynamic Push-Lunge-Abs
C
8 Plyo Push-up 16 Butterfly Sit-up 24 Alt BW Reverse Lunge rest 75 sec x4-6 (based on time/feel) No need to power through this. The goal is to be as efficient as possible while keeping things consistent/sustainable. So, you can take a breather if/when you need it. If you do not have plyo push-ups yet, select one of the additional push-up variations in the demo vids section.
Cool Down
D
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc...)
Mobility Work
A
10-12 Alt SA Spider Stretch 10-12 Alt Quadruped to Oblique Extension 8-10 Active Pigeon Reps/Side 10-12 Alt Squat Pivots 2-4 Updog to Downdog Transitions rest as needed btw exercises/sets x3-5 No need to push for extra range of motion. Stay comfortable and just let the time and progressions naturally loosen things up.
Prep Work
A
12-16 T-Spine Pulses on Wall 6-8 Deep Squat Knee Hugs 6-8 Half Kneeling DB or KB Press/Side 6-8 DB or KB Goblet Squat rest as needed btw exercises/sets x2-3
Single Arm Thrusters
B
Every 1:30 x 10 5 SA DB or KB Thrusters/Side Build throughout so you can get 3-4 tough sets. If you're new to the movement, just look for great quality. We will build this exercise over the next 10 weeks! Reminder: This format means you start a new set every 1 min and 30 sec! If 5 Thrusters/Side takes you 30 sec to complete, you will have 1 min to rest on each set.
Pull-up Tester
C
Max Unbroken Pronated Grip Pull-ups rest 3 min x3 Looking to get a feel for what we're capable of on pull-ups. Totally ok if it's just 1 or 2. Now we'll know! This makes it easier to set realistic goals. If you don't have pull-ups yet, try the jumping variation for 3-5 reps and look to control down as slow as possible. Do not go over 5 jumping pull-ups. The priority is a sower negative (creating really tough reps) instead of more "quick reps." This is the more efficient way to progress you towards unassisted pull-ups.
Dynamic Lunge EMOM
D
EMOM x 10 8-16 Alt Jump Lunges Big range of reps because this can get very tough, very fast! Look to give yourself a nice push, but avoid trashing your legs!
Cool Down
E
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc...)
Mobility Work
A
8-10 Standing Hip Flexor Extension Pulse/Side 10-12 Alt Supported 90/90 to Straddle Transitions 8-10 Half Split Reaches/Side 8-10 Hand Supported Knee In Knee Out 6-8 Half Split to Dragon Transitions/side rest as needed btw exercises/sets x3-5 No need to push for extra range of motion. Stay comfortable and just let the time and progressions naturally loosen things up.
Prep Work
A
12-16 Alt BW KS DL 8-10 Reverse Flys 8-10 DB Seated Good Morning 6-8 3 Point Row/Side 3-4 Cadence Burpees rest as needed btw exercises/sets x2-3
Goblet Clean
B
Every 1:30 x 10 10 Goblet Clean Build throughout so you can get 3-4 tough sets. If you're new to the movement, just look for great quality. We will build this exercise over the next 10 weeks! Final Reminder: This format means you start a new set every 1 min and 30 sec! If 10 goblet cleans takes you 30 sec to complete, you will have 1 min to rest on each set.
Burpees
C
15 No Clap Burpees rest 90 sec x4-5 This is to help you get a sense of what rhythm/cadence is sustainable for YOU on burpees (an important skill). You should feel good after every set, and 90 seconds should be plenty of rest. If 90 seconds isn't allowing you to recover for a consistent effort on each set.... you're going too fast.
Glute/Hip/Oblique and Shoulder Support
D
6-8 Shoulder External Rotation/Side (3 sec lowering phase) rest 45 sec 8-10 Banded Side Plank Clamshells/Side (2 sec pause at top) rest 75 sec x3-4 Control your reps. Create great tension. Enjoy!
Cool Down
E
4-6 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc...)
Guthrie Lewis
I have immersed myself in fitness for over 16 years. I feel my approaches to fitness are the most balanced and well rounded out there. My aim is to share them with as many people as possible.
We'll be focusing exclusively on athletic resistance exercises! Dynamic exercises that force us to get EXPLOSIVE in order to move weight. A perfect way to create a lean, balanced, and athletic looking body! You'll have fun all while becoming a stronger and
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