Aesthetic Athletics
Aesthetic Athletics
Multi-sport, Power Sports , Strength & Conditioning, General Fitness, Field SportsAesthetic 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.
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
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
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
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
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
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
When you join a team you’re getting more than programming, you’re joining an online community.
Aesthetic Athletics
Aesthetic Athletics
Aesthetic Athletics
