TRAIN LIKE AN ATHLETE Upper Body Workout Athlete Program Day 1

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=K6rBRLQRSDM

Download the full Week In The Athlete Program to follow along! • TRAINING CAMP DOWNLOAD → https://www.fitnessculture.com/traini... • SIGN UP FOR THE ATHLETE PROGRAM → https://www.fitnessculture.com/progra... • 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! • For your convenience, we've also created a pdf of the full week of workouts that you can download here: • TRAINING CAMP DOWNLOAD → https://www.fitnessculture.com/traini... • If you enjoyed this video please feel free to leave a like or comment, and share with your friends! Subscribe for more! • FITNESS CULTURE TRAINING → https://www.fitnessculture.com/ • FOLLOW US → / fitnessculturetraining • / jacobhutton1 • / stevecook • / cowstown1 • / tyrelldms • 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 • ⁃ 3x15 yd Skips for Height • ⁃ 3x15 Bounding • ⁃ 3x15 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 2x15 • Rotator off knee 2x15 each • Med ball push ups 2x8 each • • Lift • 0. 5x3 Behind the neck Jerk • SUPERSET • 2a. Close Grip Bench 1 ¼ - 3 count lower - 2 count pause - • 4x6 – 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 • 4x6 • 3b. Facepulls – 4x10 – 3 count pause at forehead • Rest 2 min • All Accessory Work is 40X0 Tempo • 3x10 • 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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