This is a progressive DIY training program designed for intermediate/advanced outdoor athletes who want to build strength, stamina, and resiliency to crush their summer mountain adventures.
The 12 week program is broken down into 3 phases to ensure continual progression without the risk of burn-out or injuries holding you back.
**FOUNDATIONS** In this phase, you'll lay the groundwork for continued progress by building a solid foundation of strength, stamina, & proper technique. This phase is critical for preventing injury and ensuring your body is ready for more demanding & specialized training.
**RISE & GRIND** This phase is all about building mountain specific strength, power, and muscular endurance. By the end of this phase, you'll have the strength & endurance to handle bigger adventures in the mountains.
**PRIME TIME** In this phase, your focus will be on getting outside as much as possible. In training, this means the focus will be on strength & power. Your overall volume in the "gym" will be cut to limit fatigue so you can spend more time out in your element . The last 4 weeks and onward should be when you really start diving into your summer bucket list!
++Includes Summer Conditioning Guide
FeaturesA1
Down Dog Cobra..
1 x 5
A2
Worlds Greatest Stretch.
1 x 5
A3
Knee to Wall Dorsiflexion
1 x 5
B1
Contralateral Hip Stability
2 x 5
B2
Double Leg Pogos..
2 x 20
C1
Lateral Bound Stick..
3 x 5
C2
Split Snap Down
3 x 5
D1
Quad Dominant Split Squat
2, 5, 5, 5, 5
D2
Renegade Pushup
4 x 5
D3
Rest
4 x 2:00
E1
Scorpion Press Up
1 x 3
E2
Cat/Cow
1 x 5
A1
Knee To Tire Ankle Prep
1 x 5
A2
Cossack Warmup
1 x 5
A3
Leg Swings
1 x 12
B1
Lateral Lunge Drop
2 x 5
B2
Double Leg Pogos.
2 x 20
C
Hike/Run/Bike BASE
A
Tibialis Anterior/Shin Smash
1 x 2:00
B1
Loaded Dorsiflexion
2 x 3 @ 0:05
B2
Deep Squat Opener
2 x 5
C
90/90 Reach & Rotate
1 x 5
A
Foot Smash
1 x 2:00
B1
Wide Stance Rotations
2 x 3
B2
Hip Pry Ham Stretch
2 x 3
B3
Pigeon Rotations
2 x 3
C
Legs Up The Wall Breathing
1 x 5:00
A1
Worlds Greatest Stretch.
1 x 5
A2
Cossack Warmup
1 x 10
A3
Diagonal Dislocate
1 x 5
B1
Scap Pushup Down Dog Taps
2 x 5
B2
Plate Good Morning Row..
C1
DEADLIFT VARITIONS
3, 5, 5, 5, 5
C2
Chin Up.
4 x 6
C3
Diagonal Dislocate
4 x 5
D1
Banded Adductor Steps
3 x 12
D2
Farmer Carry Calf Raise
3 x 12
D3
Banded SL RDL ...
3 x 5
E
Kneeling Lateral Flexion
1 x 5
A1
Knee To Tire Ankle Prep
1 x 5
A2
Cossack Warmup
1 x 5
A3
Leg Swings
1 x 12
B1
Double Leg Pogos.
2 x 20
B2
Lateral Lunge Drop
2 x 5
C
Hike/Run/Bike BASE
Stop letting "age", pain, or previous injuries hold you back from getting after it in the mountains. Put in the work, get strong, trust your capabilities, and GET OUT THERE!
Get Mtn Ambition DIY: Intermediate/Advanced""