Aesthetic Athletics

Aesthetic Athletics

Multi-sport, Power Sports , Strength & Conditioning, General Fitness, Field Sports
Coach
Grant Dahlke

Aesthetic Athletics is all about feeling better, looking better and moving better. It is about lifting, moving and performing like an adult athlete even if we're not going to go out on the field or court and compete. This programming is designed to give us the strength work that we like to do and combine it with movements that still make us perform like an athlete. The Aesthetic Athletics program is designed to push us in the gym but make sure that we are still able to perform outside of the gym whether that's at a weekly work kickball league, pick up basketball game, golfing with some buddies or that bar league volleyball game every Wednesday night. We get to work on some athletic qualities, but still get to lift those heavy weights that we like to lift. No matter what level of life we are in this programming is designed to help us feel better, look better and move better.

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Strong. Powerful. Explosive.
Aesthetic Athletics will enhance your strength and athleticism and allow you to enjoy life and the activities that you love doing. By using tried and trued training methods you can accomplish your goals of living better, looking better and moving better. The beginning of the journey to your goal starts here.
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Unwavering Strength
Using methods that we use with our Athletes this adult program will provide you with exercises that maximize strength while minimizing risk of injuries. We focus on building a ton of strength relative to our body so that we can be strong, but continue to move athletically.
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Free Up Your Body
This program will give you the opportunity to build strength, move well and feel good. Through the use of exercises that challenge our coordination, stability and strength we will develop the ability to feel in tune with our body.
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 5 days per week
There will be something 5 days of the week. Some days will be active recovery, an outside workout; but of course we will be in the weight room a lot
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer
Equipment
Required
Barbell // Dumbbells // Bands // Trap Bar // Squat Rack // Bench // Bumper Plates // Boxes or Something to Jump On
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-22

Movement Prep

A

Groin Rock x 10 Each Calf Rock x 10 Each 3 Position Squat x 6 Cycles These can be done for 2-3 sets. No rush, if you feel like you want to add in any other ground based movements before moving on to our activation, feel free.

B1

SL Banded Good Mornings

3 x 8

B2

SL Supported Swing

3 x 8

C

Bulgarian Split Squat

5 x 8 @ 6, 7, 7, 8, 8

D

SL Step Back KB Swing

3 x 4

E

Barbell RDL

4 x 4 @ 7

F

DB Rhythm Squats

3 x 0:20

G

Toes Only Split Squat Iso

2 x 0:40

Monday
2021-11-23

Banded Activation Series

A

Banded Face Pulls x 10-15 Banded Collar Bone Row x 10-15 Banded Overhead Tri Ext x 10-15 Dive Bomb Push Ups x 3-5

B

Elevated Plyo Push Up

4 x 4

C

Floor Press

5 x 3

D

Pull-Up

3, 3, 2, 2, 1, 1

E

Bench Supported SA Row

3 x 10

F1

Constant Tension DB Incline Bench

3 x 0:20

F2

Elevated Push Up

3 x 0:20

G

DB Curl Press

3 x 15

Tuesday
2021-11-24

Ground Based Prep

A

WGL x 5 Each Calf Rock x 10 Each Groin Rock x 10 Each 2 Rounds of this today

Lower Body Activation Series

B

SL Glute Bridges x 5 Each Leg SL Step Ups x 5 Each Leg 2-3 Rounds

C1

Pogos

3 x 16

C2

Lateral Pogos

3 x 16

C3

SL Lateral Rebounds

3 x 16

D1

Front Squat

8 x 2 @ 50 %

D2

Trap Bar Drop Jumps

8 x 2

D3

Band Assisted Jumps

8 x 2

E

Hammy March

3 x 0:20

Wednesday
2021-11-25

A1

SA DB Overhead Press

3 x 20

A2

Barbell Bent Over Row

3 x 20

B

Bench Press

3, 3, 2, 2, 5, 5 @ 75, 80, 85, 87.5, 70, 70 %

C

Chest Supported DB Row

5 x 8

D

SA DB Incline Bench

4 x 8

E1

DB Lateral Raise

3 x 0:20

E2

DB Chest Supported Flys

3 x 0:20

F1

DB Curl Press

3 x 0:20

F2

Supported DB Curls

3 x 0:20

Thursday
2021-11-26

A1

SL Supported Swing

3 x 8

A2

SL Banded Good Mornings

3 x 8

B1

SL Glute Bridge

3 x 8

B2

Hammy March

3 x 8

C

Single Leg Rocker Squat

5 x 3

D

Barbell Hip Thrust

5 x 5

E

SL Kickstand RDL

3 x 5

F

Calf Raise

4 x 8

G

DB Rhythm Squats

3 x 0:20

Coach
coach-avatar Grant Dahlke

BS in Exercise and Sports Science // Emphasis in Strength and Conditioning // 5+ Years as Youth and High School Performance Coach // 5+ Years working with Collegiate Athletes // Collegiate Olympic Weightlifter

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