The GENERAL ATHLETIC PROGRAM is for anyone looking to improve their performance and build relentless athleticism. It will use different methods that I have used that have been successful with athletes for years. Jumping, Plyometrics, Ballistic exercises, Strength & Hypertrophy are all things that will be present throughout the program. This is a program that will cover all bases!
PREP
A
Bike 3min Reverse Lunge + Rotation x8ea DB Y Raise x8 x2
B1
Pogo Jump
3 x 20
B2
Approach Box Jump
3 x 4
C1
Front Squat
3 x 5
C2
Eccentric Sit Up
3 x 8
D1
Incline Bench Press
3 x 6
D2
Wide Grip Pull Ups
3 x 8
E
Band Assisted Nordic Curl
3 x 6 @ 8
PREP
A
Bike 3min Lunge + Arabesque x6ea Underhand Band Pull Aparts x15 x2
B
Seated Broad Jump
1 x 5:00
C1
Hang Power Clean
3 x 4
C2
Hang Clean High Pull
3 x 4
D1
Pendlay Row
3 x 8
D2
Dips
@ 7
E1
Prone Machine Hamstring Curl
3 x 10
E2
Copenhagen Hold
F
Hammer Curl
3 x 20
PREP
A
Bike 3min Deep Squat Jumps x10 SL Feet Elevated Hamstring Bridge x10 ea Yoga Push Up x8 x2
B1
Repeat Broad Jump
3 x 8
B2
Med Ball Slam
3 x 5
C1
Romanian Deadlift (RDL)
3 x 5
C2
Russian Twist
3 x 20
D1
DB Bench Press
3 x 8
D2
Half Kneeling Cable Row
3 x 12
E
Leg Extension
3 x 20
PREP
A
Bike 3min Kick Stand RDL (SLOW)x6ea Push Up Rotation x5ea x2
B1
Depth Plyo Push-Up
3 x 5
B2
Skater Bounds w/ Med ball
3 x 12
C1
Seated DB Press
3 x 6
C2
Rear Delt Flyes
3 x 10
D1
GHD Hip Extension
3 x 12
D2
Sprinter Calf Raise
3 x 20 @ 8
E
Dumbbell Skull Crusher
3 x 20
Cody possesses comprehensive knowledge for improving athletic performance. With his experience working in semi professional Rugby over the past 3 years, Cody provides extensive knowledge in creating robust athletes that can endure the rigours of their sports.
Follow a tailored athletic development program to take you to the next level
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