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Former Athlete 6 Week Guide

Add to Life

Coach
Addison Stoller

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!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, Dumbbells, Bench, Box, Bands, Pull Up Bar
Recommended
Kettlebells, Medicine Balls, Cable Machines, Extra Gym Equipment
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Sample Week
Week 1 of 6-week program
Sunday
Strength + Conditioning

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

Yoga Push Up

3 x 8

D3

HK Open Book

3 x 3

E1

1 KB/DB Lunge Matrix

3 x 3

E2

KB/DB Goblet Carry

3 x 20

E3

Side Plank Abduction

3 x 6

F

Interval Runs

5 x 1:00 @ 30

Monday
Conditioning + Mobility

A

Walk

B

Interval Circuit Training

1 x 20:00

C

Double Leg Jump Rope

1 x 15:00

D

Yoga Routine 1

Tuesday
Power + Heavy Strength

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

2 KB/DB Deadlift

3 x 8

C2

MB Static Underhand Throw

3 x 3

C3

3 pt. DB/KB Row

3 x 8

C4

Banded HK Pallof Press

3 x 6

D1

KB/DB Braced SLDL

3 x 6

D2

PB SL Glute Bridge

3 x 6

D3

1 KB/DB HK Overhead Press

3 x 6

D4

Straight Leg Hollow Holds

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

Wednesday
Active Recovery Work

A

Walk

B

Yoga Routine 1

1 x 15:00

Thursday
Heavy Strength + Conditioning

A

Foam Roll Series

B

In-Place Warm Up

1 x 5

C1

KB/DB Goblet RFE

3 x 6

C2

Chin-Up

3 x 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

1 KB/DB Lateral Lunge

3 x 6

D4

Banded Pull Through

3 x 12

E

Interval Circuit Training

9 x 15 @ 8

Friday
Conditioning + Mobility

A

Walk

Plate Circuit

B

2 Rounds: Rest 1-2 minutes between each round *Using 10 lb. plate/dumbbell *Perform 10 reps each exercise followed by 30-yard run (50 jump ropes, 30 second bike, 100 m row, ect) between each exercise Repeat till done 1. Woodchops 2. Side to Side Twist 3. Forward Lunge w/ Rotation 4. SLDL 5. Woodchops 6. Lateral Lunge w/ Reach 7. Reverse Lunge to OH Reach 8. OH Leans 9. Squat to Press 10. Standing Diagonals

C

Double Leg Jump Rope

1 x 15:00

D

Yoga Routine 1

Saturday
Optional Rest/Active Recovery Work

A

Walk

B

Yoga Routine 1

Coach
coach-avatar 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!

Former Athlete 6 Week Guide