FOUNDATION
Fullsterkur Barbell Club
Powerlifting, Functional TrainingWhy a battle axe? A Battle axe is formidable, quick and resilient weapon
Few barbarian weapons inspired more horror than the axe. While most tribal warriors carried spears or swords into combat, Germanic soldiers were known to wield heavy battle-axes capable of smashing through shield, armor and helmet in a single blow.
This program was designed to turn you into that terrifying weapon.
This program was built for people who take their athletic interests seriously. Not only will you tap into new levels of strength, but will also build a much more resilient body that can survive the rigors of your life/sports far beyond your competitors.
The separation between the good and the great, is the ability to avoid time consuming injuries that sideline you and reduce your ability to practice your craft. Anyone at the peak of their sport or career that requires a high level of physicality is there because they were able to stay healthier and more injury free than their competitors. Yes, you also need hard work and talent, but those are some of the pieces of the pie, not the whole thing.
A1
half kneeling hip stretch
1 x 1:00
A2
Thoracic Extension on Foam Roller
1 x 10
B
Turkish Get Up
2 x 5
C
Rope Climb
3 x 16
D1
Dip
3 x MAX
D2
DB Bicep Curls
3 x 15
E1
Hollow Hold
3 x 1:00
E2
Superman
3 x 15
F1
Calf/hamstring stretch
1 x 1:00
F2
Wall chest stretch
1 x 1:00
A1
half kneeling hip stretch
2 x 1:00
A2
90/90 hip activation
1 x 5
B
Glute Bridge
2 x 10
C
Banded Half Kneeling Pallof Press
3 x 10
D
FBC SISSY SQUAT
2 x 6
E1
Cossak squat
3 x 8
E2
Wall Sit
3 x 1:00
F
Anterior Tib Raise
2 x 25
G
Dead Hang
A1
half kneeling hip stretch
2 x 1:00
A2
Superman
2 x 15
A3
90/90 hip activation
1 x 5
A4
Calf/hamstring stretch
1 x 1:00
A5
Wall chest stretch
2 x 1:00
A1
half kneeling hip stretch
1 x 1:00
A2
Thoracic Extension on Foam Roller
2 x 10
B
Banded bench press
3 x 20
C
Z-Press
2 x 6
D1
1-Arm DB Row
3 x 20
D2
DB Bicep Curls
3 x 15
E1
Hollow Hold
3 x 1:00
E2
Superman
3 x 15
F1
Wall chest stretch
1 x 1:00
F2
Thoracic Mobility Drill
1 x 1:00
A1
half kneeling hip stretch
1 x 1:00
A2
90/90 hip activation
1 x 5
B
Glute Bridge
2 x 10
C
Banded Half Kneeling Pallof Press
3 x 10
D1
Cossak squat
3 x 8
D2
Wall Sit
3 x 1:00
E
Goblet Squat
4 x 15
F
Calf/hamstring stretch
1 x 1:00
Aaron Molinsky
With over 20 years of experience coaching athletes of all levels, Aaron continues to grow his knowledge base through education both in the classroom pursuing a health sciences degree, as well as being coached by world class strength coaches. In addition to a strength and conditioning background, Aaron has spent years training/coaching in combat sports with a focus on Brazilian Jiu Jitsu.
Together we will build incredible strength and athleticism! But most importantly, we will do it in a way that reduces wear and tear on your body, rather than creating a whole slew of new problems. There is zero point to hitting a personal best on a lift in
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