"Washed," But Not Lost Athletes

SLT Performance & Wellness

Basketball, Functional Fitness, Strength & Conditioning, General Fitness, Multi-sport

Coach

Sammy Tyson MS, CSCS

The goal is to be an athlete forever. This team is made for the "washed" athlete. The person who may or may not be actively competing in a sport, or at their "athletic peak" in life, but still enjoys doing athletic things such as playing pick-up basketball, going on a run on the weekend, or joining a recreational kickball team.

The focus of the "Washed," but not Lost Athletes team is improving our quality of movement while building resilience in the body so we can perform exceptionally well in our everyday lives as well as our athletic endeavors, no matter what stage we are currently, in life.

Whether you want to rekindle your love for a sport, dunk a basketball for the first time ever, or just be in better shape to play with your children without fatiguing as early, you need programming built around enhancing your athletic abilities. Our programming accomplishes this by building sufficient strength in general movement patterns, power production, joint mobility and stability, and different modes of conditioning.

So sure, you may be washed, you may not be as athletic as you were at a younger age, but who says it has to stay that way? JOIN the team today!

$30 / mo

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Move Better, Feel Better

Build confidence in your movements, feel stronger with less, or no pain, and take care of your body so it can perform at the highest level possible in sport and in life.

Movement > Muscles

Prioritize being a better, more efficient mover as an athlete and human being over trying to look as "good" or be as "strong" as possible. You'll likely develop a body you're proud of anyways.

Be an Athlete FOREVER

Who says you have to stop being an athlete in your teens or early 20s if you're not making a career out of it? Have FUN and move often for a healthy and active life

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 6 days per week

3 weight room session, 3 conditioning sessions, with 1 planned day of rest every week. Something for people of all levels of fitness. Updated weekly!

Exercise Video Guidance

Demo videos for each exercise to guide your practice and make execution much easier and efficient

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A positive, supportive TEAM that will have your back and encourage you to go for more along the journey

Delivered through TrainHeroic

Follow your workouts, track your progress, and engage with your community all within the TrainHeroic app

Equipment

Required

Barbell // Dumbells // Cables // Bands // Medicine Balls

Recommended

Open Space to Move // Plyo Boxes // Cardio Equipment (Rower, Bike, Treadmill, etc)

Sample Week

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

Sunday

Washed Lower Body 2

Prep

Lower Body Warm Up

World's Greatest Stretch x5-10 each side Banded Good Morning x15 Banded Glute Series x 15 seconds each TKE x25 Med Ball Roll & Reach 2x20 Forward/Back Rhythm Lunges 2x12 each leg Twitchy Feet + Dissociation 2sets

Landmine Push Press

3 x 5

TuckJumps

3 x 5

RDL (Romanian Deadlift)

8, 5, 5, 3, 2 @ 6, 7, 7, 8, 8

Lateral Lunges - Cable

3 x 10

Seated Calf Raise

3 x 15

SL Isometric Hip Thrust

3 x 0:30

Banded Dead Bugs

3 x 1:00

Monday

Glycolytic Energy System Development

2 x 5 @ 1:00

Tuesday

Washed Upper Body 2

Prep

Upper Body Warm Up

Split Stance T-Spine Rotation x5-8 each side Cat/Cow x1minute Mini Band Shoulder Series x8 each 3-Way Band Tears x 8-15 each way Plank Walk Out Series x5-10 reps

Medicine Ball Slam - Repeats

3 x 10

Plyo Push Up

3 x 5

Landmine Bent Over Row

10, 8, 6, 3

Split Stance SA Shoulder Press

12, 10, 8

1/2 Kneeling Lat Pulldown

12, 10, 8

TRX Bicep Curl

2 x 15

DB Skull Crushers

2 x 15

Ab Wheel RollOuts

2 x 12

Wednesday

Washed Performance 2

Conditioning

Performance Warm Up 1

Frankensteins Leg Sweeps Knee to Chest Tucks Lateral Lunge Flow SL RDL Step Through Arm Circles Forward/Backward Hip Circles Forward/Backward

Power Skips

20 Yard Sprints

30 Yard Sprints

40 Yard Sprints

Thursday

Washed Full Body 2

Prep

Full Body Warm Up

T-Spine Extension on Foam Roller x6 Deep Breaths Thread the Needle x10-15 each side Deep Squat Rotations x20 total Banded Glute Series x 15 seconds each Banded Shoulder Series x8 each

Landmine Repeat Split Jerk

DB SL RDL Row to Press

3 x 6

TRX Face Pull

2 x 15

Glute Bridge Walkouts

2 x 1:00

KB Arm Bar Half Get Up

2 x 10

Bottoms Up KB Press

2 x 10

Pallof ABC