ReadyUp Athletic Development
General Fitness, Women's Training, Miscellaneous, Functional Training, Strength & Conditioning, Personal TrainingThe Basic to Badass program is designed for those who are brand new to training, returning after a long layoff and for those looking to follow a basic, structured plan. Basic to Badass will increase your strength, build muscle and improve conditioning. The goal for this program is for the athlete to move, feel and look better and to be comfortable in a gym and with strength movements.
At the conclusion of this program the athlete will be ready to begin other ReadyUp programs such as Barbell Basic, Basic Tactical Strength and Basics for Lean Strength. The athlete may chose to repeat this program (it is yours for a year) or to start Basic to Badass part 2 to continue this type of program,
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll and Warmup A
B1
Forearm Plank
2 x 20
B2
Bird Dog
2 x 4 @ 0:15
C1
Kettlebell Gobet Squat
3 x 8
C2
1 Dumbbell Three Point Row
3 x 12
D1
Step-Up
3 x 5
D2
2 Dumbbell Bench Press
3 x 8
E
Airdyne
3 x 1:00 @ 2:00
A
Foam Roll and Warmup A
B1
Tall Kneeling Anti-Rotation Hold
2 x 0:20
B2
Hollow Body Hold
2 x 1 @ 20
C1
2 Dumbbell Romanian Deadlift
3 x 12
C2
Incline Barbell Push-up
3 x 12
C3
Tall Plank
3 x 0:30
D1
Split Squat
2 x 12
D2
TRX, Neutral Grip, Inverted Row
2 x 12
E
Airdyne
3 x 1:00 @ 2:00
A
Foam Roll and Warmup A
B1
Forearm Plank
2 x 20
B2
Bird Dog
2 x 4 @ 0:15
C1
Kettlebell Gobet Squat
3 x 8
C2
1 Dumbbell Three Point Row
3 x 12
D1
Step-Up
3 x 5
D2
2 Dumbbell Bench Press
3 x 8
E
Airdyne
3 x 1:00 @ 2:00
