Athletic Freak 1.0
Momentum Training LLC
Athletic Freak 1.0 is a Strength and Conditioning program for anyone that wants to maximize their athletic potential. As humans we are all athletes and have the ability to express ourselves in a multitude of ways physically whether it's for recreational activities or competitive endeavors. This program is here to level-up your performance in conventional and unconventional ways to prepare you for any physical demand you might encounter.
Athletic Freak will have you feeling athletic, explosive and bouncy, hitting PR's and, of course, getting some nice pumps in as well. We utilize plyometrics, isometrics, resistance training, mobility training as well as speed and conditioning work.
The program includes 4 scheduled training days- 2 upper body and 2 lower body days. 2 days will be dedicated "Build Days" focusing more on strength and hypertrophy while the other 2 days days will be our "Dynamic Effort Day" where the focus is more on speed, power and dynamic movements.
A1
Forward/Backward Bear Crawl
2 x 20
A2
Hip Airplane
2 x 10
A3
Kettlebell Alternating Sots Press
2 x 12 @ 6
A4
DB Around The World
2 x 20
A5
Wall Ball Overhead Wall Slams
2 x 10
A6
Suspended Row Isometric Hold
2 x 15
B1
Push Press
3 x 6
B2
Lat Pulldown
3 x 8 @ 7
C1
Push-Up
@ 10
C2
Chest-Supported DB Row
3 x 6 @ 8
D1
Spider Curls
3 x 10 @ 8
D2
Skull Crushers
3 x 10 @ 8
A
Cardio
1 x 5:00
B1
Walking RDL Toe Touches
2 x 12
B2
Dumbbell Lateral Pogos
2 x 30
B3
Deep Tier Squat Jump
2 x 20
B4
Barbell Split Stance Isometric Hold
2 x 15 @ 8
C1
Back Squat
3 x 6
C2
Dumbbell Side Bend Drop-Catch
3 x 12
D1
Barbell RDL
3 x 6
D2
Seated Calf Raises
3 x 10 @ 8
E1
Leg Extension
2 x 10 @ 8
E2
Prone Machine Hamstring Curl
2 x 10 @ 8
F
Cardio
1 x 10:00
A1
Lateral Bear Crawl
2 x 20
A2
Updog to Downdog
2 x 10
A3
Dumbbell Overhead Front Raise
2 x 20 @ 5
A4
Deep Tier Plyometric Push-Up
2 x 10
A5
Hands Elevated Deep Push-up Hold
2 x 20
B1
Plyometric Push-Up
3 x 6
B2
Back Bend Press
3 x 4
C1
Barbell Bench Press Drop-Catch
3 x 6 @ 7
C2
Suspended Row Drop-Catch
3 x 6
D1
Landmine Overhead Drop-Catch
3 x 6 @ 7
D2
Garhammer Raise
3 x 8
E1
Cable Curls
2 x 20 @ 8
E2
Tricep Pushdown
2 x 20 @ 8
F1
Dumbbell Around The Worlds
2 x 12 @ 8
F2
Dead Hang
A1
Thoracic Wall Ball Dumbbell Pullover
2 x 10
A2
Duck Walk
2 x 20
A3
Forward/Backward Pogos
2 x 20
A4
Deep Tier Split Squat Jumps
2 x 20
B1
A-Skip
2 x 10
B2
Power Skip
2 x 10
B3
High Knees
2 x 10
B4
Bounds
2 x 10
C
Fly Sprint
3 x 10
D1
Triple Broad Jump
3 x 1
D2
Kneeling Banded Fast Rotation
3 x 8
E1
Kettlebell Alternating Split Squat Drop-Catch
3 x 12 @ 7
E2
Hanging Leg Raise
3 x 6
F1
DB Cossack Squat
3 x 12
F2
Lunge Iso with calf raise hold
2 x 20
Sophia Opatz
Sophia has played a multitude of sports all her life. She played collegiate rugby, currently plays for a Women's League and climbs regularly. Sophia has been working in the fitness industry for over 10 years and graduated in 2019 with a Bachelor's of Science in Athletic Training. She has worked with a wide range of clients and ability levels from athletes to general population.
Take the guesswork out of training, become a better mover and athlete, join a community of Athletic Freaks that will push you and hold you accountable every step of the way.
Get Athletic Freak 1.0
Isa C.
Momentum Training Athlete
Verified Athlete"Since working with Sophia I feel stronger, healthier and I surprise myself all the time with how capable I am. Soph's program takes out any of the guess work of going to the gym, she is incredibly knowledgeable and the work outs are well-rounded."
Gracie S.
Tennis Player
Verified Athlete"Since working with Sophia I've become a more well-rounded athlete. I have a better understanding of form and my strength and mobility has improved. Definitely worth the investment!"
Mike C.
Momentum Training Athlete
Verified Athlete"Sophia knows how to build programs that push you to your limitations without exceeding and keeping you safe."
Renee G.
Phoenix Women's Rugby Player
Verified Athlete"I joined Sophia's program as a supplement to our practices to prepare for our season. The program really affected my fitness on the pitch. With workouts that incorporated play, often I didn't realize how impactful they were in the moment because of how fun they were. The extra power was apparent."
