Athletic Freak
Momentum Training LLC
Athletic Freak is a Strength and Conditioning program for anyone that wants to maximize their athletic potential. As humans we are all athletes and have the ability to express ourselves in a multitude of ways physically whether it's for recreational activities or competitive endeavors. This program is here to level-up your performance in conventional and unconventional ways to prepare you for any physical demand you might encounter.
Athletic Freak will have you feeling athletic, explosive, hitting PR's and, of course, getting some nice pumps in as well. We utilize plyometrics, isometrics, resistance training, mobility training as well as speed and conditioning work. The program has 5 training days a week. What we accomplish in that time is more than enough to create the adaptations we want while leaving you time on the off days for recovery, enjoyment, recreation or sports.
A1
Hip CARs
2 x 10
A2
Forward/Backward Pogos
2 x 10
A3
Copenhagen Dips
2 x 6 @ 8
B
Front Squat
4 x 5
C
Barbell Bulgarian Split Squats
3 x 12 @ 8
D1
Standing Calf Raise Machine
3 x 8 @ 9
D2
Sissy Squats
3 x 8
E
Sled Push
3 x 20 @ 7
F
Cardio
1 x 10:00 @ 7
A
Cardio
1 x 3:00 @ 6
B1
Forward/Backward Bear Crawl
2 x 10
B2
Wall Ball Split Stance Overhead Rotational Slam
2 x 4
B3
Plyometric Push-Up
2 x 5
C
Pause Push Press
4 x 4
D
Barbell Bench Press
4 x 4
E
Half-Kneeling Single Arm Dumbbell Shoulder Press
3 x 6 @ 7
F
Push Ups
@ 10
G
Cable Tricep Pushdown
3 x 8 @ 9
A1
Walking Single Leg RDL
2 x 12
A2
Standing Leg Swings (side to side)
2 x 10
A3
Standing Leg Swings (front to back)
2 x 10
B1
Double-Leg Speed Line-Hops (Side to Side)
2 x 10
B2
Lateral Push-Off
2 x 10
B3
Straight Leg Sprint
2 x 10
B4
Sprinter Lunge Switches + Jump
2 x 4
C
Bounds
3 x 8
D
S-Curve Sprint
3 x 20
E
Back to Stomach to Sprint
4 x 1
F
Bronco Test
A1
Cardio
1 x 5:00 @ 6
A2
Wall Supported Band Hip Flexor Lifts
2 x 10
A3
Alternating Split Stance Pogo Jumps
2 x 10
A4
Wall Ball Skaters
2 x 10
B
Low Block Power Clean
4, 3, 2, 2
C
Deficit Deadlift
4 x 5
D
Band-Assisted Nordic Curls
3 x 6
E
Garhammer Raise
2 x 8 @ 8
F
Wide Front Split Stance Hold
1 x 45
A1
Prone Shoulder CARs
2 x 6
A2
Squat T-Spine Rotation
2 x 10
A3
Scapula Depressions
2 x 5
A4
Lateral Bear Crawl
2 x 10
B
Chin-Up
3 x 8 @ 8
C1
Seated Cable High Row
3 x 8 @ 8
C2
Dumbbell Side Bend Drop-Catch
3 x 8 @ 8
D1
Cable Reverse Fly
3 x 8 @ 9
D2
Spider Curls
3 x 8 @ 9
E
Toes to Bar
3 x 10
F
Cardio EMOM (every minute on the minute)
1 x 10:00
Sophia Opatz
Sophia has played a multitude of sports all her life. She played collegiate rugby, currently plays for a Women's League and climbs regularly. Sophia has been working in the fitness industry for over 10 years and graduated in 2019 with a Bachelor's of Science in Athletic Training. She has worked with a wide range of clients and ability levels from athletes to general population.
Take the guesswork out of training, become a better mover and athlete, join a community of Athletic Freaks that will push you and hold you accountable every step of the way.
Start My 7-Day Free Trial
Isa C.
Momentum Training Athlete
Verified Athlete"Since working with Sophia I feel stronger, healthier and I surprise myself all the time with how capable I am. Soph's program takes out any of the guess work of going to the gym, she is incredibly knowledgeable and the work outs are well-rounded."
Mike C.
Momentum Training Athlete
Verified Athlete"Sophia knows how to build programs that push you to your limitations without exceeding and keeping you safe"
Renee G.
Phoenix Women's Rugby Player
Verified Athlete"I joined Sophia's program as a supplement to our practices to prepare for our season. The program really affected my fitness on the pitch. With workouts that incorporated play, often I didn't realize how impactful they were in the moment because of how fun they were. The extra power was apparent."
Gracie C.
Tennis Player
Verified Athlete"Since working with Sophia I've become a more well-rounded athlete. I have a better understanding of form and my strength and mobility has improved. Definitely worth the investment!"
When you join a team you’re getting more than programming, you’re joining an online community.
Athletic Freak
Athletic Freak
Athletic Freak
