Ernie Atkins Athletics

Coach
Ernest Atkins

Jump into our 4 week Summer Shred challenge and get into the best athletic shape of your life. Make sure to not skip a single session during this challenge so to have the chance at winning the $1000. 

Features
6 sessions per week
Must use App app to view and log training
Team Training
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Sample Week
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Sunday
Speed & Strength Training (1)

A

Heroic Warm-up

B1

A Skip to A Run

3 x 15

B2

Sled Sprints

3 x 15

C1

Back Squat

5 x 5 @ 6

C2

Inverted Row

5 x 8

C3

Quad Stretch

5 x 0:30

D1

Pull Up Hold

3 x 0:25

D2

Lunges (Walking)

3 x 10

D3

Paloff Press Walk Out

3 x 5

E

Backward Sled Drag

3 x 40

Monday
Agility & Strength Session (1)

A

Heroic Warm-up

B

5-10-5 Sprints

4 x 1

C1

Bench Press

5 x 5 @ 8

C2

Single Leg RDL

5 x 6

C3

Chest Stretch

5 x 0:30

D1

Prone Machine Hamstring Curl

3 x 8

D2

3-way Shoulder Shocker

3 x 6

D3

Strict Lower Hanging Leg Lifts

3 x 15

E

Plank Series for All Ages

3 x 0:30

Tuesday
Active Recovery 1

A

Heroic Warm-up

B

1-mile Run

1 x 12:00

C1

Dead Bug with Mini Bands

4 x 8

C2

Spread Eagle Situps

4 x 8 @ 25 lb

C3

Paloff Press Walk Out

4 x 5

D1

Kneeling Hip Flexor Stretch

2 x 1:00

D2

Pigeon Stretch

2 x 1:00

D3

Calf Stretch

2 x 1:00

D4

Hamstring Rope Stretch

2 x 1:00

D5

Chest Stretch

2 x 1:00

Wednesday
Plyometrics & Strength Training (1)

A

Heroic Warm-up

B1

Broad Jump

3 x 4

B2

Box Jump

3 x 2

C1

Hex Bar Deadlift

5 x 5 @ 6

C2

Pull-Up

5 x 5

C3

Quad Stretch

5 x 0:30

D1

Barbell Bicep Curl

3 x 8

D2

Split Squat

3 x 5

D3

Plank

3 x 0:45

E

Backward Sled Drag

3 x 40

Thursday
MB Power and Strength Session (1)

A

Heroic Warm-up

B1

Med Ball Slam

3 x 8 @ 10 lb

B2

Med Ball Chest Pass

3 x 5

C1

Standing DB Press

5 x 5 @ 8

C2

RDL

5 x 5 @ 8

D1

Single Leg Glute Bridge

3 x 10

D2

Push-Up

3 x 1:00

D3

Plank Pulls

3 x 8

E

1-mile Run

Friday
Active Recovery 1

A

Heroic Warm-up

B

1-mile Run

1 x 12:00

C1

Dead Bug with Mini Bands

4 x 8

C2

Spread Eagle Situps

4 x 8 @ 25 lb

C3

Paloff Press Walk Out

4 x 5

D1

Kneeling Hip Flexor Stretch

2 x 1:00

D2

Pigeon Stretch

2 x 1:00

D3

Calf Stretch

2 x 1:00

D4

Hamstring Rope Stretch

2 x 1:00

D5

Chest Stretch

2 x 1:00

Coach
coach-avatar Ernest Atkins

Professional Strength and Conditioning Coach committed to getting athletes Bigger, Stronger, and Faster. Experience Training NFL, MLB, NBA, UFC and many more athletes.

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4 WEEK SUMMER SHRED CHALLENGE
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4 WEEK SUMMER SHRED CHALLENGE
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4 WEEK SUMMER SHRED CHALLENGE
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4 WEEK SUMMER SHRED CHALLENGE