Back-to-Basics 1 - 2 Days/Week
Max Athletics & Performance
General FitnessReady to embark on your fitness journey? The "Back to Basics" program is designed specifically for beginners who want to build a strong foundation in training.
This comprehensive program focuses on mastering essential movements that form the core of effective exercise routines.
You'll train proper techniques for exercises like squats, lunges, chin-ups, and push-ups, ensuring you develop strength and confidence while minimizing the risk of injury.
Whether you want to improve your overall health, increase your energy levels, or feel better in your skin, this program will empower you to make lasting changes.
Join us and take the first step toward a healthier, more active lifestyle!
This program can be completed at home (with minimal adjustments) or in a gym.
There is minimal set-up and limited upsetting to ensure you can complete the workout regardless of how busy you or the gym is.
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Split Squat - DB
3 x 8
B2
Press - Flat - DB
3 x 10
C1
Row - Bent-Over - DB - Neutral - One-Arm
3 x 10
C2
Leg Curl - Med Ball
3 x 20
D1
Press - Half Kneeling - DB
3 x 12
D2
TRX Row - Progression
3 x 12
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Chin-Up - Medium Grip - Neutral - Eccentric
3 x MAX
B2
Bilateral Pull Down
3 x 10
B3
Leg Curl - Lying - Neutral - Dorsiflexed
3 x 12
C1
Lateral Squat - S/A - DB
3 x 10
C2
Press - 45° Incline - DB
3 x 10
D1
Push-up - 3 Point Pause
3 x 8
D2
Row - Bent-Over - DB - Pronated - One-Arm
3 x 10
Troy Wilson
Troy holds a Master of Science in Kinesiology, over a decade of experience as a high-performance athlete, and more than ten years of coaching experience. This background enables him to provide tailored services to meet diverse trainee needs and objectives, ensuring customized training programs for optimal results.
Don't let the basics hold hold you back from your fitness goals! Take it one step at a time!
Get Back-to-Basics 1 - 2 Days/Week
