Aesthetic Athletics: Training by Grant Dahlke in TrainHeroic

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.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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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.
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
Recommended
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
2021-11-15

Warm Up

A

For the warm up today I want you to either hop on a bike, treadmill, walk outside, whichever you chose it is up to you. We're just getting the blood moving and heart rate elevated for the upcoming work. We will spend 5 minutes at a pace that will make us breathe a bit heavier, feel warm and be ready for the upcoming work.

Activation

B

Hip/Glute Activation: Lunge + Rotation x 5 Each Leg Banded Good Mornings x 10 Each 2-3 Rounds just to get the hips warmed up and prepped for our split squats today.

C

Bulgarian Split Squat

5 x 6

D1

Calf Raise

4 x 15

D2

Bulgarian Split Squat ISO Hold

4 x 0:30

E

Romanian Deadlift

4 x 8

F1

Toes to Bar

3 x 10

F2

Suitcase Carry

3 x 0:30

Monday
2021-11-16

Prep

A

Banded Upper Body Prep

Banded Face Pulls Banded Collar Bone Rows Banded Tricep Extensions Hand Release Push Ups All exercises are 10 reps each This can be completed for 2-3 Sets for prep for our Upper Body Day Please use a light band that we can control in order to maximize our warmup and activation

B1

DB Alternating Bent Over Row

2 x 20

B2

Reverse Fly

2 x 20

C

Floor Press

5 x 2 @ 6, 7.5, 8, 8, 8

D

DB Bench Press

5 x 3

E1

Pull-Up

3 x 3

E2

DB Chest Supported Flys

3 x 12

E3

DB Shrug

3 x 12

F1

Barbell Curl

3 x 0:20

F2

DB Incline Curl

3 x 0:20

G1

DB Squeeze Bench

3 x 0:20

G2

Elevated Push Up

3 x 0:20

Tuesday
2021-11-17

Warm Up

A

3 Position BW Squat x 6 Cycles 90/90 x 10 Each 2-3 Sets for our ground based movement prep. No rush to get through this.

B1

SL DB Supported Swing

3 x 5

B2

SL Glute Bridge

3 x 10

C1

Banded Trap Bar Deadlift

8 x 3

C2

SL Step Back KB Swing

8 x 6

C3

Rocker Broad Jump

8 x 1

D1

Step Down

3 x 4

D2

Supported Calf Rock

3 x 4

E

Deep Squat

1 x 3:00

Wednesday
2021-11-18

Shoulder Activation Series

A

Upper Body Shoulder Prep: Banded Face Pulls x 10 Banded Collar Bone Row x 10 Banded Tricep Extensions x 10 Dive Bomb Push Ups x 3-5 This circuit can be done for 2-3 sets for our shoulder prep before we get into our activation and then eventually our strength work today. Please take our time rolling through this as our training today has a good amount of shoulder work in it, so we want to make sure they're warmed up and prepped properly.

B

Elevated Plyo Push Up

3 x 4

C

Bench Press

5 x 3 @ 70, 72.5, 75, 77.5, 80 %

D

Single Arm Rotational DB Press

4 x 5

E1

Alternating Chest Supported Rows

3 x 5

E2

DB Lateral Raise

3 x 10

F1

Barbell Overhead Press

3 x 0:20

F2

Elevated Push Up

3 x 0:20

Thursday
2021-11-19

Warm Up

A

Calf Rock x 10 Each Groin Rock x 10 Each 90/90 x 10 Each We can complete this series for 2-3 sets. Take your time going through this series and move with purpose.

B1

SL Step Ups

3 x 3

B2

3 Position Squat

3 x 6

C

Front Squat

5 x 3

D

Staggered Stance RDL

4 x 6

E1

Calf Raise

3 x 8

E2

Heel Elevated Step Down

3 x 8

F1

SL DB Supported Swing

3 x 8

F2

SL Banded Good Mornings

3 x 8

G1

Seated Hammy Curls

3 x 10

G2

Prone Hammy Curls

3 x 10

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Aesthetic Athletics
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Aesthetic Athletics
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Aesthetic Athletics
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Aesthetic Athletics