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TRAIN LIKE AN ATHLETE! | Upper Body Workout | Athlete Program Day 1 - Fix That Fat

TRAIN LIKE AN ATHLETE! | Upper Body Workout | Athlete Program Day 1

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Welcome to the first episode of TRAIN LIKE AN ATHLETE! A Week In The Fitness Culture Athlete Program. We’ve brought in some very special guests for this week of training to put them through our athletic training program. Below you’ll find our full written workout for you to follow along with at your convenience. Stay tuned throughout the week for each new workout, tips on how to perform them properly, and for all the fun we have in store for you!

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FULL WORKOUT:

Monday
Week in the athlete program

Active Warm up 1

Jog – 15 yds down and back
High side shuffle – 15 yds down and back
reaching backwards run – 15 yds down and back
Knee Hug – 15 yds
Walking Dancer Pose – 15 yds
Side Lunge – 15 yds
Butt Kicks – 15 yds
Easy Skip – 15 yds
Triple hip – 15 yds
Back wards hip – 15yds
High Kicks – 15 yds
Skipping High kicks – 15 yds
High Knees – 15 yds

Plyometrics
⁃ 3×15 yd Skips for Height
⁃ 3×15 Bounding
⁃ 3×15 yd Staggered Stance Broad Jump to Deceleration
⁃ Band Resisted Get Offs 3 x 15 yards
⁃ Stomach Get Offs 3 x 15 yards

Upper warm up 1
Band Pull aparts 2×15
Rotator off knee 2×15 each
Med ball push ups 2×8 each

Lift
0. 5×3 Behind the neck Jerk

SUPERSET
2a. Close Grip Bench 1 ¼ – 3 count lower – 2 count pause –
4×6 – 50/55/60/60
2b. Ext. Rotator Off Knee – 9% of bench – 4 count lower – 1 count pause
Rest 2:30

SUPERSET
3a. Myotatic NG Chin Ups 1 ¼ – 4 count lower – 2 count pause
4×6
3b. Facepulls – 4×10 – 3 count pause at forehead
Rest 2 min

All Accessory Work is 40X0 Tempo
3×10
Rest 90 on all

SUPERSET
3a. Incline Dumbbell Narrow Press
3b. Seated Cable Row – can sub seated cable row

SUPERSET
4a. Half Kneeling SA Arnold Press
10/8/6 each
4b. DB Row – 10/8/6 each

8 – 110 YD Sprints
1 min rest between efforts
Preferably Outside (True Sprint)

If can’t get outside, set treadmill at 2% incline and run on treadmill.

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