We have two goals with this team: 1) To get you absolutely Jacked beyond belief, I'm talking turn you into a strong MF'r. Back to what you used to be as an athlete, possibly even more depending on how hard you want to work. 2) Get you moving better for everyday life so you can look good, feel good and play the sports you love and possibly dunk on your son in the driveway when he tries to lower the hoops with his friends.
We combine athletic performance exercises to help you to move more like an athlete with body building techniques to have you looking like a world class athlete. When we combine these weight lifting strategies together we get you feeling like an athlete again. Do not let father time tell you that you aren't an athlete anymore, reclaim that title with a specially designed program and attack it with that athlete mentality you already possess!!
A
Dynamic Warm Up
1 x 10
B1
Split Stance Med Ball Toss
3 x 10 @ 20 %
B2
Seated Box Jump
3 x 4 @ 10 %
C
Back Squat
5, 5, 5, 3, 3, 3 @ 75, 75, 75, 85, 85, 85 %
D
High Pin Deadlift
4 x 3 @ 80 %
E1
Dumbbell RFESS
3 x 4 @ 80 %
E2
Eccentric Lying Hamstring Curl
3 x 8 @ 70 %
F1
Lying Band March
3 x 10
F2
Banded Ab Series
3 x 10
G
Band Stretch Series
1 x 30
A
Dumbbell Warm Up Series
2 x 20
B1
Bench Press
5, 5, 5, 10, 10, 10 @ 75, 75, 75, 60, 60, 60 %
B2
Barbell Bent Over Row
10, 10, 10, 5, 5, 5 @ 60, 60, 60, 75, 75, 75 %
C
Pull-ups
3 x 3 @ 20 %
D
Seated Cable Row
4 x 5 @ 80 %
E
Barbell Bicep Curl
3 x 4 @ 80 %
F
Alternate Dumbbell Bicep Curl
3 x 20 @ 50 %
G
Dumbbell Shrugs Pull Back
3 x MAX @ 70 %
A
Dynamic Warm Up
1 x 10
B
Kettle Bell Split Hops
3 x 10
C
Pre-Hop Lateral Hurdle Hops
3 x 8
D1
Box Drop Natural Rebound
3 x 3
D2
Counter Movement Box Jump
3 x 2
E
Backwards Sled Pull
3 x 30
F
Tempo Runs
5 x 10
G
Yoga Ball Ab Circuit
3 x 100
H
Bench Stretch Series
3 x 30
A
Upper Body Band Series
3 x 20
B1
Pull-ups
3 x 5
B2
Push Ups
3 x 20
C
Bench Press
5 x 4 @ 80 %
D
Lat Pulldowns
5, 5, 5, 15 @ 80, 80, 80, 60 %
E
Dumbbell Incline Bench
3 x 6 @ 75 %
F
Dumbbell Overhead Press
3 x 5 @ 75 %
G
Lobster Claw Circuit
3 x 30 @ 40 %
A
Squat Prep Warm up
3 x 10
B1
Broad Jump
4 x 10
B2
Palloff Anti-Rotation
4 x 10
C
Pre-Hop Box Jump
4 x 3
D
Pin Squats
5 x 3 @ 70 %
E
Kick Stand RDL
4 x 5 @ 80 %
F1
Band Assisted Sprinter Jumps
3 x 10
F2
Band Assisted Pogo Hops
3 x 20
G
Single Leg Wall Sit
3 x 30
H
Bench Stretch Series
A
Dumbbell Warm Up Series
2 x 20
B
Plyometric Push-up
3 x 5
C
Bench Press
3, 3, 2, 2, 2, 10 @ 85, 85, 90, 90, 95, 60 %
D
Robot Tricep Pushdown
3 x 12 @ 80 %
E
Dumbbell Single Arm Bent Over Row
3 x 5 @ 70 %
F
Chest Fly Series
4 x 6 @ 75 %
G
Lateral Shoulder Raises
2 x 30 @ 50 %
H
Robot Curls
3 x 10
I
Single Arm Tricep Hammer Grip Push down
2 x 10
J
Tricep Dips
3 x MAX
National Academy Sports Medicine- Certified Personal Trainer Former D1- Basketball Player for Indiana State Formerly Trained Competitive Boxers
As an athlete we take pride in working harder than our competition. Now that we are retired from playing, our competition becomes ourselves and destroying the idea that we are washed up. Revive your athlete mentality and train like an athlete again. It’s t
Start My 7-Day Free TrialFormer D1 and professional athlete
Verified Athlete""Athletic and Jacked helped me bring diversity to my workouts and make my gains more consistent within the first month already""
When you join a team you’re getting more than programming, you’re joining an online community.