Athletic Resiliency
T.E.A.M. Science
General Fitness, Multi-sportWant to jump higher? Sprint Faster? Throw harder? Or simply feel athletic and in control of your body despite your age? Join us, The Everyday Athletic Movement Science, where you will surely accomplish all of these athletic feats and more!
A biological structure’s ability to store and release elastic energy under a given load without breaking exhibits a quality called “resilience”. Building resiliency requires an environment tailored to building your elastic tissues and neural strength, producing elastic strength.
Our program utilizes all types of training to elicit spring-like performance and durability. Sprinting, plyometrics, ballistics, heavy strength training, basic bodybuilding, and aerobic conditioning is all included.
Our sessions range from 4-6 times a week (upper and lower body splits), giving your the freedom to dial back or push your limits on a weekly basis. Workouts are updated weekly to ensure you are progressing. Join a group of athletes who are all determined to bring their athleticism to new heights.
Questions and video feedback on technique and form are welcome through the chat and Tommy will respond to give you guidance!
A1
Trap Bar Deadlift
3, 5, 5, 5 @ 7, 7, 8, 7
A2
Pogo Jump
3 x 10 @ 20
A3
Seated Box Jump
4, 5, 5, 5 @ _ , _ , MAX, MAX
B1
TRX Side Plank w/Hip Drop
3 x 5 @ 8
B2
Front Foot Elevated Split Squat
3 x 6 @ 7, 8, 7
B3
Lateral Broad Jump
3 x 3 @ MAX
C1
Prone Machine Hamstring Curl
2 x 12 @ 7
C2
Cossack Squat
2 x 6 @ 6
D1
Lying Leg Raise On Bench
10, 12 @ 8
D2
Leg Extension
15, MAX @ 8, 10
A1
Incline DB Bench Press
6, 8, 8, 8 @ 7, 7, 8, 8
A2
1-Arm DB Row
6, 8, 8, 6 @ 7, 7, 8, 8
B1
DB Pullover
6, 8, 10 @ 6, 7, 8
B2
Landmine Bar Twist
10, 8, 12 @ 7, 8, 7
B3
DB Wrist Curl
15, 20, 20 @ 6, 7, 8
C1
Med Ball Wall Throw
5, 8, 6
C2
Seated External Rotation ECCs
3, 5, 5 @ 7, 9, 9
C3
Bent Over Rear Delt Fly
3 x 12 @ 7, 8, 8
D1
Tricep Pushdown
2 x 15 @ 8, 9
D2
Barbell/Cable Bicep Curl
2 x 15 @ 8, 9
D3
Side Plank On Hand
2 x 20 @ 45
E
Push-Up ISO hold
2 x 30 @ 60, 90
A1
Back Squat
4, 5, 6, 5 @ 7, 7, 8, 8
A2
Depth Jump to Vertical Jump
3, 5, 5, 3 @ 6, 9, 12, 9
B1
Acceleration Lunge
3, 5, 4 @ 7
B2
Single Leg Box Jump
3, 5, 4 @ MAX
B3
GHD Hip Extension
6, 8, 10 @ 6, 7, 8
C1
Side Plank Rotation
2 x 6 @ 12
C2
Cross Over Step Up
2 x 30 @ MAX
D
Isometric Lunge Hold
30, 45 @ 60, 90
E
Assault Bike
1 x 15:00 @ 30:00
A1
Dip
3, 3, 5, 5, 5 @ 7, 8, 8, 8, 8
A2
Chin-Up
3, 3, 5, 5, 5 @ 7, 8, 8, 8, 8
B1
DB Arnold Press
3 x 8 @ 7, 8, 8
B2
plank pull thru
3, 5, 5
C1
Incline Seated Hammer Curl
8, 10, 12 @ 7, 8, 8
C2
DB Tricep Extension
8, 10, 12 @ 7, 8, 8
D1
Straight Arm Pulldown
12, 15 @ 7, 9
D2
GHD Sit-Up
12, 15 @ 7, 9
E
Medicine Ball Slam
2 x 20 @ 20
F
Push-Up
1 x MAX @ 10
G
Half Superman Hold
1 x 30 @ 120
A1
Reverse Lunges
5, 6, 8 @ 6, 7, 7
A2
Single Leg Hip Thrust
5, 6, 8 @ 6, 7, 7
A3
Kneeling Jump
3 x 5
B1
Speed Switch Lunge
10, 12 @ 8
B2
Single Leg RDL
2 x 8 @ 7
B3
Double Legged Lateral Hops
2 x 15 @ 6, 12
C1
Skaters
2 x 20 @ MAX
C2
Flat surface Calf Raise
2 x 15 @ 7
D1
Assault Bike
3 x 1:00 @ 400
D2
Suicide Sprints
3 x 1:00 @ 1.5
D3
Treadmill Run
3 x 1:00 @ 0.2
E
1-Leg RDL Isometric Hold
1 x 1:00 @ 5:00
A1
Lat Pulldown
8, 8, 6 @ 7, 8, 8
A2
Clapping Push-Up
5, 6, 8 @ MAX
B1
Chest-Supported DB Row
3 x 8 @ 7
B2
Incline Shoulder Y,T,Ws
2 x 8 @ 12
C1
Crab Walk
10, 15, 20
C2
Zottman Curls
10, 12, 15 @ 7
C3
Skull Crushers
10, 12, 15 @ 7
C4
Rolling Tricep extensions
10, 12, 15 @ 7
D1
DB Lateral Raise
2 x 15 @ 8
D2
DB Chest Fly
15, 20 @ 8
E
Iso Hold DB Curl
1 x 30 @ 60
When you join a team you’re getting more than programming, you’re joining an online community.
Athletic Resiliency
Athletic Resiliency
Athletic Resiliency
