Brick House Strength Team - Modern Athlete Strength
Modern Athlete Strength
Strength & Conditioning, Bodybuilding, Powerlifting, TacticalShirts That Fit Like They Should
Start filling out your sleeves while moving and feeling better on the Brick House Strength Team. Train with a professional strength coach who's strength coaching experience ranges from D1 college football to elite members of the armed forces.
We're more than just a program. When you step into this team, you're signing up for world class training from professionals who know how to get you closer to your goals.
Skill Level: Beginner/Intermediate
Training Duration: 50-60 Minutes
Sessions/Week: 6
Balanced Strength & Conditioning
This program provides a balanced approach to strength training and cardiovascular development. Hit the weights hard then finish the training session getting the engine hot.
We place a heavy emphasis on making sure you leave the gym feeling better than when you came in. All training incorporates movements to correct imbalances and increase range of motion, while packing on as much muscle as possible.
If you're ready to start building some serious strength while moving and feeling better, start a free trial today.
Prep
A
Glad Back Prep
Complete 3 rounds Ankle Rockers - 10 reps Plank - 30 seconds Spidermans - 5 each
B
T-Bar Row
15, 12, 10, 8, 15
C1
Lat Pulldown
4 x 12
C2
Lat Pulldown
4 x 12
D
Chest-Supported DB Row
5 x 8
E1
Straight Arm Pulldown
3 x 15
E2
Hyperextension
3 x 15
F
Cardio
1 x 25:00
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
Glad Bench Prep
Y's, T's, - 2x10 each MB Slams - 2x5 Plank - 2x30 seconds
B
DB Fly
4 x 15
C1
Incline DB Bench Press
15, 12, 10, 8, 6
C2
Push-Up
5 x 10
D
One-Arm DB Bench Press
3 x 12
E1
DB Pullover
4 x 12
E2
Skull Crushers
4 x 12
F
Cardio
1 x 20:00
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
Warm-Up
Complete 3 rounds Ankle Rockers (Half Kneeling Ankle Mobility) - 10ea TKE -15ea Goblet Squat - 8
B
Front Squat
4 x 8
C1
DB RDL
3 x 6
C2
Seated Banded Leg Curls
3 x 15
D1
Weighted Lunges
4 x 6
D2
Lunges
4 x 6
E
Wall Sit
8 x 0:30
F
Cardio
1 x 25:00
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
Glad Shoulder Prep
Y's, T's, - 2x10 each T-Spine Rotation - 2x5 Plank - 2x30 seconds
B
DB Military Press
12, 10, 8, 6, 6
C
DB Lateral Raise
15, 12, 10, 8, 8, 10, 12, 15
D1
DB Front Raise
4 x 12
D2
Rope Face Pull
4 x 12
E
DB Shrug
3 x 10
F
Cardio
1 x 25:00
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Conditioning
A
Glad Arm Prep
Y's, T's, - 2x10 each t-spine reach - 2x5 Plank - 2x30 seconds
B
Close Grip Bench Press
4 x 5
C
Seated Incline DB Curls
4 x 6
D1
Rope Curl
4 x 15
D2
DB Overhead Tricep Extension
4 x 15
E1
EZ Bar Curl
3 x 12
E2
EZ Bar Lying Tricep Extension
3 x 12
F
Cardio
1 x 20:00
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A1
Oblique Side Crunch
3 x 15
A2
Ab Wheel
3 x 15
B
Knees To Chest
3 x 20
C1
Seated DB Calf Raise
3 x 15
C2
Calf Raise
3 x 15
D
Cardio
1 x 30:00
Recovery
E
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Ben
Ben is an MS, CSCS, former NCAA Division 1 football strength and conditioning coach, and currently works for the US Army training military athletes.
Korey H.
Bodybuilder
Verified Athlete"The increase in strength, mobility and knowledge I gained from Ben's guidance and coaching is some of the best progress I’ve seen in the entire time I’ve been training."
When you join a team you’re getting more than programming, you’re joining an online community.
Brick House Strength Team - Modern Athlete Strength
Brick House Strength Team - Modern Athlete Strength
Brick House Strength Team - Modern Athlete Strength
