Elastic Athlete Evolution: Mastery

Athletic Ascent

Coach
Ali Mourtada

Elastic Athlete Mastery is the most intensive program of the Elastic Athlete Series. This program is for athletes who make absolutely ZERO excuses and just get the job done. Unlike the Elastic Athlete Intro and Elastic Athlete Advanced, this program runs for 12 weeks and has work to be done 6 days a week for all 3 months

$99
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Effortless Power
Improved elasticity allows athletes to generate power more efficiently. Enhanced flexibility in muscles and tendons facilitates the effective storage and release of elastic energy during explosive movements. This means athletes can achieve greater power output with less effort, translating to more explosive jumps, faster sprints, stronger throws and more explosive kicks.
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Expanded Movement Options
Greater movement versatility allows for more efficient execution of a variety of physical skills, enhancing overall performance in sports and physical activities. Essentially, the more options your body has, the better it will be at the requirements of your sport.
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Improved Athleticism
Proprioception is understanding where your body is in space in relation to the external environment. At the foundation, this is what makes a GREAT ATHLETE. Someone who knows where they are in space and can react accordingly. This will be challenged day in and day out!
Features
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Programming 6 days per week
Programs include a strength focus day, a speed focus day, a movement focus day and two days focused on strengthening and stimulating the feet
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. All you had to do is execute!
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Delivered through TrainHeroic
Everything you need in a clean, simple and easy to use app. Just log in and get to work.
Equipment
Required
Barbell // Dumbbells // Medicine Balls // Kettlebells // PVC Pipe
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Sample Week
Week 1 of 12-week program
Sunday
Strength Focus Day

A1

Elastic Athlete Intro/Expectations

A2

Fascia Rolling Tutorial

B1

3 Way Hip Circles

1 x 30

B2

Single Leg Hinge

1 x 2:00

C1

ISO Floating Heel Split Squat

1 x 30

C2

ISO Straight Leg Lift

1 x 45

C3

ISO Floating Heel Single Leg Bridge

1 x 30

D1

Slant Board KB Goblet Squat

3 x 8

D2

Small Hop to Tuck Jump

3 x 5 @ 1

E1

1/2 Kneeling Landmine Overhead Press

3 x 8

E2

Extensive MB Chest Throws

3 x 20

F1

KB Neutral Grip ISO Push-up

2 x 20

F2

ISO Handstand (option of regression)

2 x 20

F3

ISO Straight Arm Dip

2 x 20

Monday
Speed Focus Day

A1

Hip Opener+Bear Crawl

2 x 5 @ 10

A2

Reverse Hip Opener+Reverse Bear Crawl

2 x 5 @ 10

A3

Inch Worm Walk

2 x 10

B1

Flying Sprint

4 x 20 @ 10

B2

Underhand MB Throw for Distance

4 x 3

B3

8 Point Matrix Hops

4 x 20

C1

KB Rhythm Clean

3 x 5

C2

Low Knee Mini Bounds

3 x 15

D1

Bird Dog Row

3 x 8

D2

Rep without Rep Pull-Up (option of regression)

3 x 3

E1

ISO GHR

2 x 25

E2

ISO Hang

2 x 20

Tuesday
Fascia Specific Day

A1

PVC Pipe Exploration

1 x 3:00

A2

Floating Heel Towel Curl

1 x 3:00

A3

3 Way Shoulder Circles

1 x 15

A4

3 Way Hip Circles

1 x 30

A5

Toe Up Hops

1 x 1:00

Wednesday
Movement Focus Day

A1

Bear Crawl

3 x 15

A2

Crab Walk

3 x 10

A3

Crouch Walk

3 x 10

A4

Lizard Crawl

3 x 5

B

Speed Skips

3 x 80

C

ISO Unilateral Superman

2 x 30

Thursday
Strength Focus Day

A1

3 Way Hip Circles

1 x 30

A2

Single Leg Hinge

1 x 2:00

B1

ISO Floating Heel Split Squat

1 x 30

B2

ISO Straight Leg Lift

1 x 45

B3

ISO Floating Heel Single Leg Bridge

1 x 30

C1

Slant Board KB Goblet Squat

3 x 8

C2

Small Hop to Tuck Jump

3 x 5 @ 1

D1

1/2 Kneeling Landmine Overhead Press

3 x 8

D2

Extensive MB Chest Throws

3 x 20

E1

KB Neutral Grip ISO Push-up

2 x 20

E2

ISO Handstand (option of regression)

2 x 20

E3

ISO Straight Arm Dip

2 x 20

Friday
Fascia Specific Day

A1

PVC Pipe Exploration

1 x 3:00

A2

Floating Heel Towel Curl

1 x 3:00

A3

3 Way Shoulder Circles

1 x 15

A4

3 Way Hip Circles

1 x 30

A5

Toe Up Hops

1 x 1:00

Coach
More from Athletic Ascent
coach-avatar Ali Mourtada

10 Year Certified Personal Trainer//NFL/CFL Kicker// Grey Cup Champion// From day one, my training has been to defy traditional ideas of what someone is capable of. This constant search and application of training styles has led me to building my athletic ability even as I age// At 34 I am able to kick 60 yard field goals and dunk a basketball while only being 5'8"

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