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The Practical Athletes

The Practical Athlete

Coaches

Laura Savino, Kate Ernst and Dr. Nicole Fox

The Practical Athlete is designed for people focused on overall health and longevity while building muscle in the gym. We balance the aesthetic goals of strength training, while incorporating mobility, rotational core, and activation movements. Designed and implemented by Nicole Fox (DPT), Laura Savino (N1), and Kate Ernst (UESCA).

This is a 4-day split program. The split is as follows, however you can execute the workouts on any day you like, we just recommend you stay in order

⚫ Monday - Upper Body
⚫ Tuesday - Lower Body with a Glute Emphasis
⚫ Thursday - Upper Body
⚫ Friday - Lower Body with a Quad Emphasis

The programming is split up into 4-5 sections depending on the day:

⚫ A specific warm-up
⚫ Pre-activation and mobility movements tailored to that workout to ensure joint health and that you’re using the right muscles
⚫ Strength Training: 3-5 targeted movements that progressively overload
⚫ Mobility and accessory work
⚫ Core work

Each programming cycle lasts 6-8 weeks, and all strength training movements repeat! This allows you to hone in on the movements and improve them weekly to fully take advantage of progressive overload.

$30 / mo

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Dedicated Warm-Ups

We understand the importance of priming your body for peak performance. That's why every workout in "The Practical Athlete" begins with a carefully crafted warm-up sequence designed to activate your muscles, increase blood flow, and prepare your body for the demands ahead.

Specific Muscle-Group Activation Sets

We believe in targeting muscles with intention and precision. Our program includes specialized activation sets that target specific muscle groups, ensuring they're firing on all cylinders and ready to tackle the main workout with maximum efficiency.

Strategic Movements for Home Gyms

You don't need a fancy gym to build strength and muscle. "The Practical Athlete" features strategic hypertrophy movements specifically tailored for home gym setups, allowing you to achieve significant gains using minimal equipment.

Multi-Planar Core Exercises

True strength extends beyond the confines of the gym. Our program incorporates multi-planar core exercises that challenge your stability and strength in various directions, keeping you strong and resilient in real-world scenarios outside the gym.

Features

Programming 4 days per week

Strength, mobilty, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to understand the movements and make execution easy

Community

A dedicated app where you can share form check videos, Q&A calls, etc.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Through an app, your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell & Plates // Squat Rack // Adjustable Bench // DBs and or KBs // Resistance Bands (large and small loop)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Monday Upper Body

Summer 2024 Upper Body Day 1 Warm-up

MANDATORY Upper Body Warm-up for today's Programming: 5 x Kettlebell Halos in both directions 5 x neck circles in both directions 5 x PVC pass-thru and around the world 10x Snow angels on foam roller or wall

Banded Bilateral External Rotation

3 x 10

Serratus Push-ups

3 x 10

Banded Bilateral Horizontal Abduction

3 x 10

Pendlay Row

Standard Push-up

Half Kneeling DB/KB Overhead Press

Single Arm DB Row

Forearm Plank

Forearm Side Plank

Tuesday

Tuesday Lower Body - Glute Emphasis

Prep

Dynamic Lower Body Warm-up

MANDATORY Dynamic Lower Body Warm-up for today's Programming: Dynamic walking stretching routine, should cover 20-30 feet for each exercise. Hamstring sweeps Knee to chest Walking quad stretch Ankle cradles Side to side groin stretch soldier kicks

Banded Side Steps

1 x 20

Back Skaters

1 x 20

Banded Air Squats

1 x 10

Star Drill

Banded Pallof Press

Modified Side Plank with Hip Abduction Holds

Bent Knee RDL

Reverse DB Lunge

45-degree Hip Extension

Goblet Squat

Single Leg DB RDL

3 x 10

Deadbug with Stability Ball

3 x 10

Flutter Kicks

3 x 10

Skater Jumps

3 x 10

Double Leg Lateral Line Jumps

3 x 10

Squat Jump

3 x 10

Thursday

Thursday Upper Body

Prep

Upper Body Foam Roller Warm-up

MANDATORY Upper Body Warm-up for today's Programming: Foam Roller Pec Stretch x 20s Foam Roller Snow Angels x 20 reps Foam Roller Chops x 10 per arm Foam Roller Serratus Punches x 20 reps Foam Roller External Rotations x 20 reps Lat stretch with a band on rack 3 sets x 30-45 seconds per side

Banded Bilateral Horizontal Abduction

Banded Bilateral External Rotation

1 x 20

Banded Overhead Y-Lift Offs

1 x 20

Heavy Banded Bear Hugs

1 x 20

Rack Pull-up

Incline DB Bench Press

DB Lateral Raise

Standing DB Bicep Curl

Banded Unilateral External Rotation

3 x 10

Banded Unilateral Horizontal Abduction

3 x 10

Banded Face Pull

3 x 10

Hanging Knee Raises

Single Leg Pallof Press

Friday

Friday Lower Body - Quad Emphasis

Prep

Dynamic Lower Body Warm-up

Banded Side Steps

2 x 10

Back Skaters

2 x 10

3 Way RDL

Forearm Plank

Landmine Hack Squat

Slider Leg Curls

Walking DB RDL

DB Step-Ups

Russian Twist

Eccentric Calf Raises

3 x 10

Deadbug with Stability Ball

3 x 10

Kettlebell Swings

3 x 10

Coaches

More from The Practical Athlete

Laura Savino

N1 Biomechanics Former NASM CPT NCI (Nutrition Coaching Institute) Level 1 NCI (Nutrition Coaching Institute) Gut Health Specialist

Kate Ernst

Master of Arts in Psychology (Specialization: Military & Trauma Psychology) Integrative Health Practitioner NCI (Nutrition Coaching Institute) Level 1 & Level 2 Precision Nutrition Level 1 UESCA Certified Running Coach

Dr. Nicole Fox

Doctorate of Physical Therapy Certified Yoga Instructor Reflexive Performance Reset (RPR) Practitioner Reiki Level 1 and 2

Join us to be strong in and out of the gym.

The Practical Athlete is designed for people focused on overall health and longevity while building muscle in the gym.

Get The Practical Athletes

FAQs

What if I workout at a commercial gym or only have DBs?

Our workouts are designed to be done anywhere (the primary movement is biased to a home gym). If you don't work out at a home gym or you're not in your typical set-up, select one of the suggested movements for the given repeating exercise that day based on what you have available at the time.

How long is each cycle?

Each cycle will be 6-8 weeks long. The programs will always be in a hypertrophy (muscle-building) cycle.

Do movements repeat week to week?

The 4-5 main strength movements will repeat every week for each cycle, but the intensity will increase progressively until we work towards failure in the final week. The functional mobility sections will also become more challenging as the program progresses.

How long does the programming take?

The upper body workouts should take between 45 and 60 minutes, while some of the lower body workouts may take 70 minutes, depending on your rest time between sets.

Is nutrition included?

Nutrition is not included with the programming, but you can hop over to our sister company, Elevated Pursuit Nutrition, to check out the coaching options!

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