TRAIN LIKE AN ATHLETE GYM PROGRAM
WORKOUTWSCOUT
Two of my greatest passions in life are; 1. Helping others and, 2. moving my body in ways that make me feel like my best self. I have been a hockey player since I was 3, I have played every sport and one thing stays the same: I always am putting in work to be the best at what I do and be my best self. I am so passionate about lifting heavy, getting strong and improving athletic ability while chasing gains. This is an opportunity to train with me. When you sign up you will be doing the exact same workouts that I am doing to compete at the highest level that I can. There is full support, coaching and video demos to help you along the way. This program is designed to maximize, improve and enhance athletic ability, strength, explosiveness and speed. I want to help you be THE STRONGEST PERSON WHEN YOU WALK INTO ANY ROOM. All for 1$ a day.
I am committed to helping you achieve any and every goal that you have. You will leave this program a better you, stronger, healthier, more Jacked, more Explosive, more athletic & in a pain free body that you feel GOOD in.
This is a safe, welcoming and positive environment. All are welcome. KEEP GROWING #trainlikeanathlete #grititoutwscout
A
SCOUTS LEG DAY WARM-UP
B
Scouts Back Squat
4 x 6
C1
Step-Ups
3 x 5
C2
Single Leg RDL
3 x 10
C3
Athletic plyo box jump
3 x 10
D
Single Leg Glute Bridge
3 x 10
E
Assault Bike
6 x 15
A
ATHLETIC PUSH DAY WARM UP
3 x 10
B1
Scouts Bench Press
3 x 6
B2
Med Ball Slam
3 x 5
C1
Scouts Strict Press
4 x 6
C2
Handstand Hold
4 x 10
D1
LANDMINE SPLIT JERK
3 x 6
D2
LANDMINE THRUSTERS
3 x 10
E1
Single Arm Dumbbell Overhead March
3 x 20
E2
Strict Lower Hanging Leg Lifts
3 x 10
E3
Pallof Press
3 x 10
A
SCOUTS LEG DAY WARM UP
Circuit
B
10 MIN EMOM (every minute on the minute) 4 Front squats 3ea. Single leg broad jumps *the video shows him using bands- Don't use bands!
C1
Bulgarian Split Squat
3 x 8
C2
DB Front Rack Walking Lunge
3 x 10
D1
Skaters
3 x 6
D2
Russian KB Swing
3 x 20
E1
Sled Push
6 x 10
E2
Wall Balls
6 x 25
Prep
A
Scouts DYNAMIC WARMUP
start with a light jog to get heart rate up! 10 yards for each exercise high knees butt kickers high kicks floor sweeps/ cherry pickers Back Jog w/ Arm Swings Skips Shuffle w/ Arm Swing Carioca Lunge w/ Reach Ankle Grab Quad Stretch 5 push ups 20 glute bridges 10 each leg single leg glute bridges
B
ATHLETIC PUSH DAY WARM UP
3 x 10
C1
Scouts Deadlift
4 x 6
C2
Band Pull-Apart
4 x 20
D1
Bent Over Row
3 x 8
D2
1-Arm DB Row
3 x 8
D3
Athletic Copenhagen Plank
3 x 30
E1
Chin-Up
3 x 4
E2
Bicep curl with static hold
3 x 8
F
Sprint
8 x 15
Circuit
A
20 MIN AMRAP 10 cal Assult Bike 10 burpee box jump over 10 db thrusters Rest 1 min
Circuit
B
15 MIN AMRAP 12 cal row 10 push ups (can be broken or assisted) 10 chin ups (can be broken or assisted) 10 db box step overs
SCOUT SOUTHWARD
I was running before I could even walk! I am an elite athlete who is currently playing university hockey. I have played almost every sport and I have played on team Ontario and on team Canada. I am committed to being the best I can be. & That means putting time in at the gym. I have been lifting for 7 years.. training for 17 & I am so passionate about helping others.
