AGELESS ATHLETE 5.0
Diesel Strength and Conditioning
Ageless Athlete 5.0 is will change your workouts forever.
This amazing 12-week program includes video demos of each movement, including 4 super effective warm-ups (an upper body, lower body, full body warm-up, and the new World’s Greatest Warm-up (WGW) and it's all delivered through an app so that you have access anytime and anywhere.
We'll address strength, power, and mobility so you're feeling great and performing your best.
If you're ready to commit to making real progress for the next 12 weeks, you're in the right place!
Upper Body Warm-up
A
1. Upper Body Self-Myofascial Release (SMR), 1 set x 1 min. / target area 2. PFA’s Global 360°Core Reset, 20 sec. / position 3. Anchored Thoracic Extension, 1 set x 5-10 reps / breaths 4. Push-up Pluses, 1 set x 10 reps 5. Banded Pec Stretch, 1 set x 1-2 min. / area 6. Prone Scarecrow Presses, 1 set x 10 reps
B
Explosive Med Ball Chest Pass
2 x 8
C1
DB Front Raises
3 x 11
C2
Tricep Push Downs
3 x 11
D1
Face Pulls with External Rotation
3 x 11
D2
Push-ups on Dumbbells
3 x 11
E1
Dr. Kirsch Brachial Hang Protocol
2 x 5
E2
Audinwood Pec / Shoulder Stretch
2 x 30
F
Dumbbell Bench Press on Couch Cushion
8, 8, 8, MAX
G
Dumbbell Incline Bench Press
3 x 20
Finisher
H
Option 1 Sprints with Core
I
Sprint
5 x 30
J
Super 7 Shoulder Mobility Protocol
1 x 1
Lower Body Warm-up
A
1. Lower Body Self-Myofascial Release (SMR), 1 set x 1 min. / target area 2. PFA’s Global 360°Core Reset, 20 sec. / position 3. Hip External Rotation Stretch on Incline Bench, 1 set x 10 breaths / side 4. Glute Bridges with 5 sec. ISO-Hold at Lockout, 1 set x 10 reps 5. Couch Stretch, 1 set x 1 min. / leg 6. Cossack Squats, 1 set x 10 reps / side
B
Bench Jumps
2 x 5
C1
Barbell Romanian Deadlifts (RDL's)
2 x 11
C2
Terminal Knee Extensions (TKE's)
2 x 11
D1
Cossack Squat
2 x 11
D2
Barbell Front Squat
2 x 11
E1
90/90 Hip Switches
2 x 3
E2
Couch Stretch
2 x 30
F
Box Squats
8, 8, 8, MAX
G
Goblet Squats
3 x 20
H
Calves
1 x 100
I
Super 7 Hip Mobility Protocol
1 x 1
Upper Body Warm-Up
A
1. Upper Body Self-Myofascial Release (SMR), 1 set x 1 min. / target area 2. PFA’s Global 360°Core Reset, 20 sec. / position 3. Side-Lying Windmill, 1 set x 5-10 reps / side 4. Lat Pull Down Scapular Depressions, 1 set x 20 reps 5. Brachial Hanging, 1 set x 5 breathes 6. Cuban Presses, 1 set x 10 reps
B
Incline Plyo Push-ups
2 x 5
C1
Lateral Raises
2 x 11
C2
Prone DB Posterior Flyes
2 x 11
D1
Dumbell Shrugs
2 x 11
D2
Seated EZ Curl Bar Military Press
2 x 11
E1
Dr. Kirsch Brachial Hang Protocol
2 x 5
E2
Overhead Carry ISO-Hold
2 x 30
F
Standing Barbell Military Press
8, 8, 8, MAX
G
Low Cable Military Press with V-bar
3 x 20
H
Super 7 Shoulder Mobility Protocol
1 x 1
LOWER BODY WARM-UP
A
1. Lower Body Self-Myofascial Release (SMR), 1 set x 1 min. / target area 2. PFA’s Global 360°Core Reset, 20 sec. / position 3. Toe Elevated Ankle Mobility, 1 set x 10 reps / foot 4. Hip Thrusts with Dumbbell, 1 set x 20 reps 5. Anchored Hip IR, 1 set x 20 reps / leg 6. Hip Lift ISO-Hold, 1 set 20 sec. / side
B
Prowler Marches
3 x 10
C1
DB Romanian Deadlifts (RDL's)
2 x 11
C2
Narrow Grip Lat Pull Downs
2 x 11
D1
Seated Cable Rows
2 x 11
D2
DB Sumo Stance Deadlifts
2 x 11
E1
Copenhagen Hip Lift ISO-Hold
2 x 10
E2
Hip External Rotator Stretch on Bench
2 x 30
F
Trap Bar Deadlifts
8, 8, 8, MAX
G
Prone DB Rows
3 x 20
H
Plate Pinch
3 x 60
I
Super 7 Hip Mobility Protocol
1 x 1
Jim "Smitty" Smith
Jim is the founder and owner of Diesel Strength and Conditioning. For the past 23 years, Jim has been helping pro athletes from the NHL, NFL, MLB, and UFC, as well as, high school and collegiate athletes achieve their goals. Along with Joe DeFranco, Jim co-created the world-renowned CPPS certification, called by Muscle & Fitness magazine “the best curriculum for trainers we’ve ever seen.
