The Stronger You Project

Atalanta Phase 2 Programme Overview

1 x 1

Heart & Core Temperature Raiser

Perform 3-5 minutes on a rower, bike, ski-erg, or treadmill with the aim to just get your body warm up and ready to train. Gradually build your effort over the 3-5 minutes, starting at around a 4-5/10 effort and finishing at around a 7/10 effort. If using a treadmill, hill walking would be a better option for your warm-up than running.

Shin Box Fold w/ IR Lift Off

2 x 6

2-Point Glute Mobilisation

2 x 6

Single Leg Long Lever Bridge

2 x 0:30

Weighted Squat Jumps [Repeating]

3 x 5

Back Squat

3 x 4

Seated Vertical Jump

3 x 5

DB Romanian Deadlift

3 x 10

Reverse Lunge into Step-Up

3 x 6

Feet Elevated Oblique Side Bends

3 x 12

Heart & Core Temperature Raiser

Perform 3-5 minutes on a rower, bike, ski-erg, or treadmill with the aim to just get your body warm up and ready to train. Gradually build your effort over the 3-5 minutes, starting at around a 4-5/10 effort and finishing at around a 7/10 effort. If using a treadmill, hill walking would be a better option for your warm-up than running.

Garhammer Raise

3 x 10

Suitcase Carry

3 x 0:30

Half Kneeling DB Woodchop

2 x 8

Rhythmic Split Squat Jumps [Unweighted]

3 x 8

Aerobic Tempo Intervals

=> You can use a Bike, Treadmill, Rower, Ski-Erg or Sled Push for these . > Do not exceed a 7/10 effort at any point during this workout. The intervals and exercises aren't supposed to be hard as we're trying to stay aerobic with these. Block 1: 4-6 Rounds of: > 20s of work on a bike, treadmill, rower, ski-erg or sled push > 15s rest > 6-10x Side Plank Hip Taps on each side > 15s rest > 10-15x Blackburns > 15s rest . > 2 Minutes Rest . Block 2: 4-6 Rounds of: > 20s of work on a bike, treadmill, rower, ski-erg or sled push > 15s rest > 6-10x Pike to Toe Touch on each side > 15s rest > 10-15x Bent Over Rear Delt Flys > 15s rest . > 2 Minutes Rest . Block 3: 4-6 Rounds of: > 20s of work on a bike, treadmill, rower, ski-erg or sled push > 15s rest > 6-10x Sprinter Sit-Ups on each side > 15s rest > 10-15x Bent Over Y-Raise > 15s rest . >>> DONE <<<

Heart & Core Temperature Raiser

Perform 3-5 minutes on a rower, bike, ski-erg, or treadmill with the aim to just get your body warm up and ready to train. Gradually build your effort over the 3-5 minutes, starting at around a 4-5/10 effort and finishing at around a 7/10 effort. If using a treadmill, hill walking would be a better option for your warm-up than running.

Off-Set Cat-Camel

2 x 6

Thread the Needle

2 x 6

Shoulder Aeroplanes

2 x 6

Single Arm DB Hang Power Snatch

3 x 3

DB Bench Press

3 x 4

Bent Over Medball Chest Throw

3 x 5

Seated Barbell Pull-Up

4 x 8

Single Arm DB Floor Press

3 x 12

1-Arm DB Row

3 x 12

Heart & Core Temperature Raiser

Perform 3-5 minutes on a rower, bike, ski-erg, or treadmill with the aim to just get your body warm up and ready to train. Gradually build your effort over the 3-5 minutes, starting at around a 4-5/10 effort and finishing at around a 7/10 effort. If using a treadmill, hill walking would be a better option for your warm-up than running.

Plank Push Back & Walk In

3 x 10

Bent Knee Copenhagen Side Plank

3 x 0:30

1/4 Turkish Get-Up

3 x 8

Lateral Squat Jumps

3 x 6

Continuous Aerobic Training

Complete 20-40 minutes of continuous aerobic work on a bike, rower, treadmill, or running and rucking outside. . > Aim to keep a pace that creates a 7/10 effort > If you have a heart rate monitor focus on staying sub 180bpm - your Age [so I'm 42, I would aim to keep my heart rate below 138bpm] > If you can, try to nasal breathe as much as possible . **If rucking, only carry 10% of your bodyweight in your backpack

Heart & Core Temperature Raiser

Perform 3-5 minutes on a rower, bike, ski-erg, or treadmill with the aim to just get your body warm up and ready to train. Gradually build your effort over the 3-5 minutes, starting at around a 4-5/10 effort and finishing at around a 7/10 effort. If using a treadmill, hill walking would be a better option for your warm-up than running.

Bird-Dog to Gecko

2 x 6

Pike to Toe Touch

2 x 8

Long Lever Feet Elevated Dumbbell Pullover

2 x 12

Dynamic Cable Core Rotations

3 x 6

Straight Leg Sit-Ups

3 x 10

Hex Bar Deadlift

3 x 4

Bench Jump into Broad Jump

3 x 2

Chin-Up / Vertical Pull Options

Please choose the most appropriate option of the 3 options below for your current strength with chin-ups. . Option 1: Choose 1 of the 2 choices below for the next 2-weeks A: Chin-Up Isometric = 3 sets of Max time hold [2 minutes rest between sets] B: Lat Pulldown = 3 sets of 5-8 reps w/ 2s pause at the bottom of every rep [2 minutes rest between sets] . Option 2: Choose 1 of the 2 choices below for the next 2-weeks A: Eccentric only Chin-Ups = 3 sets of 2-3 reps taking 5-10s lowering down every rep - if you can, add weight to your body [2 minutes rest between sets] B: Lat Pulldown = 3 sets of 5-8 reps w/ 2s pause at the bottom of every rep [2 minutes rest between sets] . Option 3: Choose 1 of the 2 choices below for the next 2-weeks A: Chin-Ups = 3 sets of Max reps w/ perfect form using a 1+ Cluster approach - see below for description [2 minutes rest between sets] B: Lat Pulldown = 3 sets of 5-8 reps w/ 2s pause at the bottom of every rep [2 minutes rest between sets] . . 1+ Cluster approach: How to perform 1 set: - Perform 1 rep, rest 15s, perform 1 rep, rest 15s - repeat until you can no longer perform another rep [be strict with your 15s rests]

See-Saw DB Z-Press

3 x 10

Reverse Lunge [Glute-focused]

3 x 10