Former Athlete 12-Week Guide
Add to Life
Former Athlete 6 Week Guide is an intro to the A2L 2.0 Membership. Train like an athlete, whether you still competitively compete or not. Build the strongest, leanest, most athletic version of yourself while having access to a coach (me) and a community to help push and hold each other accountable.
This guide serves as a kick start to developing or re-developing your athletic qualities through strength and power training, functional movements, mobility work and conditioning training. By using science-based principles and the most effective compound movements, this membership will help you start to unlock your athletic abilities, no matter your age or stage of life.
This program offers training each day of the week, whether it be heavy lifting + power training, conditioning or recovery work to make sure you are equipped with everything your body needs to succeed!
A
Foam Roll Series
1 x 5:00
B
In-Place Warm Up
1 x 5
C1
Heels Elevated KB/DB Goblet Squat
3 x 6
C2
BW HK Ankle Rocks
3 x 5 @ 5
C3
BB Inverted Body Row
3 x 6
D1
DB DL Hip Thrust
3 x 12
D2
BW Push Up
3 x 8
D3
HK Open Book
3 x 3
E1
1 KB/DB Lunge Matrix
2 x 3
E2
KB/DB Goblet Carry
2 x 30
E3
Side Plank Abduction
2 x 8
F
Interval Runs
5 x 1:00 @ 30
Prep
A
In-Place Warm Up
1 Round: 1. Lateral Squat x 5 each 2. Split Squat x 5 each 3. Rotational Squat x 5 each 4. Single Leg Deadlift x 5 each 5. Toe Touch Squat x 5 each 6. Spiderman x 5 each *for balance - hold onto wall, table, chair, ect if needed
B
Plate Circuit
2 x 10 @ 10 lb
Mobility Circuit
C
Mobility Circuit 1
1 Round *can be done before/after workout or anytime during the day when it works best for you 1. 30 seconds x Assisted Deep Squat ISO Holds 2. 5 each x BW HK Ankle Rocks 3. 5 each way, each side x 3-Way Hip Rotations 4. 5 each, 5 second hold on reach x Lying 90/90 + Arm Reach 5. 5 x BW Jefferson Curl to OH Reach
D
Sauna
1 x 10:00
A
Hip Series
1 x 5
Warm Up 1
B
1 Round 1. 3 each side x Full Body Flow (SLDL Hip Rotations + Spiderman w/ Reach + Push Up + Inchworm) 2. 10 steps each way x Forward/Backward Mini Band Walks 3. 10 steps each way x Lateral Mini Band Walks 4. 5 x Wall Slides - Back to Wall 5. 10 x Medicine Ball CM OH Slams 6. 5 each side x Medicine Ball Side Throws
C1
KB/DB Goblet RFE Split Squat
3 x 6
C2
BW CM Split Jumps
3 x 3
C3
3 pt. DB/KB Row
3 x 8
C4
Banded HK Pallof Press
3 x 6
D1
1 KB/DB HK Overhead Press
3 x 6
D2
KB/DB Braced SLDL
3 x 6
D3
PB SL Glute Bridge
3 x 6
D4
Bent Knee Hollow Rocks
3 x 30
E1
Double Arm DB Bicep Curls
2 x 15
E2
Double Arm DB Tricep Kickback
2 x 15
E3
Single Arm DB Lateral Raise
2 x 10
F
Walk
1 x 10:00
A
Walk
B
Yoga Routine 1
1 x 15:00
C
Sauna
1 x 10:00
A
Foam Roll Series
B
In-Place Warm Up
1 x 5
C1
Single Leg Squat to Bench
3 x 6
C2
Chin-Up
3 x 3 @ 5
C3
Bird Dogs
3 x 8
D1
2 DB Bench Press
3 x 8
D2
2 KB/DB OH Carry (F/B)
3 x 20
D3
Physioball Leg Curl (in/out)
3 x 6
E
Interval Circuit Training
9 x 15 @ 8
A
Walk
Conditioning
B
Strength Interval 1
5 rounds, 1 minute rest between rounds: 1. 10 x Russian KB Swings 2. 10 x Yoga Push Ups 3. 20 steps F + B x 2 KB/DB OH Carry 4. 3 each side x 1 KB/DB Lunge Matrix 5. 5 each side x 2 KB/DB Alternating Gorilla Rows (from ground) 6. 10 each side x Banded Side Plank Abductions (knee bent)
C
Double Leg Jump Rope
1 x 15:00
D
Yoga Routine 1
A
Bodyweight Measurement (lbs)
B1
Chest Measurement (inches)
B2
Right Arm
B3
Waist Measurement (inches)
B4
Hip Measurement (inches)
B5
Right Thigh (inches)
B6
Right Calf (inches)
Addison Stoller
I grew up always being a part of a team, playing sports and later competing at the D1 Collegiate Level for basketball. As a Certified Strength and Conditioning Specialist, with a degree in Exercise Science from Valparaiso University, I know that movement & nutrition are key components in pursuing a healthy lifestyle. Join the Add to Life Team and let's crush your goals!
