I get it, you're sick of the endless training without getting results. You're sick of not getting better and you're ready to make a change.
Or maybe you haven't trained in awhile and you're looking to get your fitness back on track.
No matter where you are in your fitness journey, you're now in the right place!
Our team will hold you accountable and ensure that you're on track with your goals.
This program will go through numerous phases that are designed to increase your muscle definition, increase your muscle size, burn fat, tone you up and bring you 1-step closer to the body that you want and deserve.
IMPORTANT: This isn't a "secret sauce" type program.
This program requires HARD WORK, CONSISTENCY and EFFORT.
We can only get better if we WORK TOGETHER!
If you stick with this program I promise that you will move better then ever before, feel better then ever before, and look better then ever before!
Join this community, join my team, and lets hold each other accountable!
A1
KB Hip Flexion's
3 x 15
A2
Plate OH Dead-bugs
3 x 10
A3
Straight-leg Single-leg Bridge
3 x 15
B1
Front Heel Elevated Split-Squat
4 x 10
B2
Varied Resistance Tea-pots
3 x 12
B3
Side Plank Clamshell
3 x 15
C
Heels Elevated Barbell Back Squat
12, 10, 8, 6, MAX
D1
Dumbbell Reverse Lunge
2 x 10
D2
Calf Raises
2 x 20
D3
Bi-lateral Glute Bridge
2 x 15
A1
Scap Pushups
3 x 15
A2
Banded OH Tricep Extension
3 x 20
A3
Deficit Push up
3 x 10
B1
Neutral Grip DB Bench Press
12, 10, 8, 6, MAX
B2
Close-Grip Push up
10, 10, MAX
C1
Incline DB Bench Press
3 x 8
C2
2-way Banded Pull-Aparts
3 x 10
D1
Dumbbell Front + Side Raises
3 x 8
D2
Alternating DB Hammer Curl
2 x 15
D3
Seated Incline DB Curls
2 x 15
A
Cardio
1 x 15:00
B1
Plate Press Dead-bug
3 x 10
B2
Slow Bear Crawl
3 x 10
B3
Bear Crawl Positon Shoulder Taps
3 x 10
B4
Barbell Off-set Holds
3 x 30
C
Airdyne
2 x 15
A1
Heels Elevated Goblet Squat
12, 10, 8, 6, MAX
A2
Pull up w/ ISO Hold
3 x MAX
A3
Prone Y Raises
3 x 15
B1
Lateral Step-ups
3 x 10
B2
Single-leg MB Glute Bridge
3 x 12
B3
Dead-stop DB Rows
3 x 8
C
Barbell RDL
5 x 10
D1
Prone W Raises
2 x 15
D2
1 1/4 Goblet Squat
2 x 20
A
Sled Push
5 x 25
B1
Banded Hip Walkouts
3 x 10
B2
Banded Deadbugs
3 x 15
B3
DB Farmers Walk
3 x 15
B4
KB Bottoms up Over-head Press
3 x 12
C
Cardio
1 x 10:00
Coach Cody is the Owner & Founder of The Athlete Academy with 2 locations in Maryland. Coach Cody holds a BS Degree in Exercise Science along with many of the most prestigious certifications that can be obtained, most notibly, NSCA CSCS and PN Level 1 in Nutrition Coaching. Coach Cody has trained Adults and Athletes alike for nearly 10 years and of all different backgrounds.
You only have 1 life, so lets make it the BEST life!
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.