Z performance
Strength & ConditioningUnlock your potential with the "Athletic Aesthetics Blueprint," a comprehensive program designed to sculpt a physique that blends strength, functionality, and visual appeal. This program is tailored for those who seek to achieve an athletic build that excels in both performance and aesthetics.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Full body dynamic warmup
B
Single leg romanian deadlift - SBZ
3 x 10
C
Cossack's squat - SBZ
3 x 6
D
Reverse lunges - SBZ
3 x 6
E
Leg extension - SBZ
3 x 10
F
Wall tib raises - SBZ
2 x 25
G1
Kettlebell pull through - SBZ
2 x 10
G2
Farmers carry - SBZ
2 x 1:00
H
Assault Bike
4 x 3:00 @ 1:00
A
Full body dynamic warmup
B
Incline dumbbell bench press - SBZ
3 x 10
C
Chest pull - SBZ
3 x 10
D1
Cable fly - SBZ
3 x 10
D2
Tall kneeling rope lat pull down - SBZ
3 x 10
E1
Reverse fly - SBZ
3 x 10
E2
Skull crusher - SBZ
3 x 10
E3
Hammer curl - SBZ
3 x 10
F1
Weighted crunches - SBZ
2 x 20
F2
Russian twist - SBZ
2 x 20
G
Assault Bike
5 x 1:00 @ 2:00
A
Full body dynamic warmup
B
Split squat - SBZ
3 x 10
C
Good morning - SBZ
3 x 8
D
Goblet squat - SBZ
3 x 8
E
Leg curl - SBZ
3 x 10
F
Single leg calf raises - SBZ
2 x 20
G1
Plank - SBZ
2 x 1:00
G2
Briefcase carry - SBZ
2 x 0:30
H
SPRINTS ON ASSAULT AIRRUNNER
7 x 0:07 @ 2:00
A
Full body dynamic warmup
B
Seated overhead press - SBZ
3 x 10
C
Seated neutral gip row - SBZ
3 x 10
D1
Lateral raise - SBZ
3 x 10
D2
Illiac lat pull down - SBZ
3 x 6
E1
Chest supported cuban press - SBZ
3 x 10
E2
Straight bar cable curl - SBZ
3 x 10
E3
Triceps push down - SBZ
3 x 10
F1
Leg raise - SBZ
2 x 20
F2
Cable wood chopper - SBZ
2 x 10
G
Assault Bike
1 x 15:00
