AX2 Workout-.pdf - PDFCOFFEE.COM (2024)

WEEK 1 X-1: ATHLEAN BREAK-IN PHASE “PERSONALLY, ADVERSITY MAKES ME HUNGRIER. I THRIVE ON BEING ABLE TO MAKE A WAY OUT OF NO WAY” —NFL ALL-PRO RUNNING BACK ADRIAN PETERSON IntroduXion: You are now about to embark on your next challenge…ATHLEAN X-TREME, but before we jump in head first, it’s time to look back ever so briefly to the program that got you physically ready to take on this newest test…AX-1! As the age old adage states, “we must look back in order to go forward” as doing so provides us with the ability to learn from our failures, build upon our successes and by all means…never stand still! Well, in this 5 day blitz, action will be the dominant theme, as you rapidly take your body through all three phases of AX-1 in order to “prime” your body for the 11 weeks of X-TREME that await you. That said, from the very first workout to even the return of an old “favorite” burst training conditioning session, you’re going to see that even these familiar phases contain some new unique twists and turns to keep you guessing (and your results coming) from the first set to the last,12 weeks from now! It’s time to get nostalgic, but only for 1 week, as the journey to X-TREME is underway. Good luck my friend…you’re going to need it! InstruXions: With this week’s workouts being a recall of each of the 3 phases from the original AX-1 program, the rules and instructions will vary from workout to workout. In Monday’s “Push/Pull Upper Body Performance Primer” you’re going to attack each of the exercises with a “straight sets” approach to failure, choosing weights that get you there in the specified rep range. Rest time is kept to 60 seconds between each of these sets. In the “Aftershox 2-Play” Primer, exercise pairs are back and are to be performed without rest between each of the exercises in each pair… again training to failure using weights that challenge you to do so in the stated rep range. Finally, metabolic training makes its return with Friday’s “Maximum Metabolic Overdrive” Primer. This total body test is designed to tax both your anaerobic and aerobic threshold with reduced rest periods (just 30-45 seconds max!) and compound movements. M O N DAY - PU S H / PU L L PE R FO R M A N C E PR I M E R Upper Body REST TIME: 60 Seconds Between Sets EXERCISE

SETS

REPS

COMMENTS

Thumbs Up DB Incline Bench Press

3

12

Keep your thumbs higher than your pinkies throughout the set

Shoulder “L” Raises

3

10

10 raises to the front and 10 to the side for each arm on each set

Diamond Cutter Pushups

3

F

Keep elbows pointed back and held tightly to your side throughout

Chin Ups

3

F

Complete as many reps as you can here with good form. May use assisted band if needed

DB “No Money” Curls

3

12

Keep your elbows tucked into your sides as you rotate your hands behind you at the top of the move

1

WEEK 1 X-1: ATHLEAN BREAK-IN PHASE T U E S DAY - A F T E R S H OX “ 2 - PL AY ” PR I M E R L o w e r B o d y No Rest Between A/B Pairs But Do Take 60 Seconds Rest After Each Round of Pairs EXERCISE 1A

Forward Step Up/Throughs

1B

DB / Kettlebell Swings

2A

Hip Bucks

2B

Hip Buck Marches

3A

Shuffle Shuffle Pickups

3B

Sprinter Lunge Leaps

ROUNDS

4

3

3

REPS

COMMENTS

10

Wear a weighted vest or hold dumbbells at your side for an extra challenge

15

If you don’t have a KB, simply hold one end of a dumbbell vertically with both hands

10

Push through your heels as you power up with to activate the glutes and hamstrings

12

Perform 12 reps on each leg. Don't let your hips drop at all until you finish the set

8

Keep your head and chest up when you drop into the squat

8

Touch the ground with both hands in front of your foot on each landing

W E D N E S DAY - AT H L E A N B U R S T T R A I N I N G “ B u m p s … J u m p s … a n d J a c k s! ” EXERCISE

ROUNDS

REPS

BURST TRAINING BREAKDOWN

Burpees

10

For this workout, you will be performing just three exercises…Burpees (chest to the floor),

Box Jumps

12

Box Jumps (onto an 18-24 inch box or step), and Jumping Jacks for a specified number of reps in

Jumping Jacks

7

40

1 minute each. You will continue to rotate through this three minute circuit a total of 7 times (for a total workout time of 21 minutes), each time attempting to complete the target rep number in the the minute you are allotted. Along the way, the only rest you take is the rest you EARN by completing your exercise task as quickly as possible within the minute!

M A X I M U M M E TA B O L I C OV E R D R I V E PR I M E R To t a l B o d y REST TIME: 30-45 Seconds Between Sets EXERCISE

SETS

REPS

COMMENTS

DB Hang Cleans

3

10

Time the "catch" with a "foot stomp" to ensure the explosiveness of the exercise

Spiderman Crawl Pushups

3

10

If you don’t have the space, repeatedly crawl one step forward and one step backward per rep

DB Curl and Pres

3

10

Turn the dumbbells away from you as you press the weights overhead

DB Bulgarian Split Woodchoppers

3

12

Hold a dumbbell with two hands and chop down in the direction of the forward knee

Squat to Stand Tubing / Band Rows

3

12

If you find yourself losing your balance at the end of each rep, stagger your stance a bit for more stability

Tubing Reverse “X” Flys

3

15

Be sure to turn your thumbs up as you reach the top of the “X” to engage the rotator cuff

2

WEEK 1 CHALLENGE

THE XT-400 CHALLENGE THE LOW DOWN

Just when you thought you mastered the “ATHLEAN 400 Challenge”…we just had to go and make it harder now didn’t we? Introducing the “XT-400 Challenge”! With slight variations to all of the original exercises from the ATHLEAN “400” Challenge, the difficulty level has now been taken to the neXt level on each of the exercises themselves and the toll this total body workout will take on you!

SCORING

HERE IS THE WORKOUT Using just a stopwatch, your bodyweight and dumbbells as the resistance you are to time yourself to see how long it takes you to perform 100 reps each of the following 4 exercises. You may do them in any order and for any amount at one time. Just get 400 total as fast as you can: EXERCISE

Cross Knee Plank

REPS

100

Pushups DB Renegade Rows

AthLEAN Basix

OVER 25 MINUTES

AthLEAN Solid

BETWEEN 22 AND 25 MINUTES

COMMENTS

AthLEAN Pro

BETWEEN 20 AND 22 MINUTES

Alternate right and left knee crosses, performing a pushup with each one.

AthLEAN Elite

BETWEEN 18 AND 20 MINUTES

Each pushup counts as 1 rep 100

Use a dumbbell that is approximately 25% of your bodyweight in each hand. Each right / left combo counts as 1 rep

Box Jumps

100

Use an 18-24 inch box, bench, or first couple of stairs in a staircase. No need for additional weight here

Opposite Elbow to Knee Planks

100

Note: If you test out at “Basix” time, no sweat! Simply repeat the first three weeks of the program and retest. We recommend that you only advance to X-2 if you score a “Solid” or above.

Alternate right and left knee to elbow touches. Each right / left combo counts as 1 rep

AthLEAN Extreme

UNDER 18 MINUTES

BEAT THE BOSS!

19:24 (USING 40LB DUMBBELLS)

BEAT THE BOSS: See how you compare to Coach Cavaliere’s score for each challenge! QUALIFICATION FOR PROGRESSION TO X-2: Score at a level SOLID or better

3

WEEK 2 X-2: ATHLEAN RETRO REP TRAINING PHASE “THE DANGER IS NOT TO SET YOUR GOAL TOO HIGH AND FAIL TO REACH IT. IT’S TO SET YOUR GOAL TOO LOW AND REACH IT.” —UFC WELTERWEIGHT CHAMPION GEORGES ST-PIERRE IntroduXion: Congratulations, you passed the XT-400 Challenge and there’s no turning back now…as you’re about to embark on the wildest, most effective and intense workout program you’ve ever done. It’s time to switch up the way you think about “traditional” training forever…and we’re going to start by switching up the way you traditionally perform your reps! Welcome to X-2…the “Backwards Reps” phase of ATHLEAN X-TREME! Right away you’ll notice a departure from AX-1 style training as we’re introducing you to split muscle group workouts. That said, we’re never compromising the main principles of athletic based training with ground based exercises ruling the day and functional, maximal muscle interaXion principles guiding your every workout. With ATHLEAN Retro Rep training you’re going to take the “time under tension” theme and effectively double the workload of the muscles being targeted by starting and finishing all reps from a position of constant tension! It’s all about perspective since even when some of the exercises themselves may closely resemble ones you’ve performed before (and as always some you’ve never seen!), the effect felt by the muscle will be anything but familiar! Adjust your weights accordingly, as you may need to leave your ego at the door to survive the burn of “Backwards Reps” training. You want to be X-TREME? It all starts here. InstruXions: Though split muscle group training is introduced for the first time to ATHLEAN-X, your rest periods, intensity and set approach should not be unfamiliar for you. This week’s training will call for straight sets (perform all sets for a given exercise before moving onto the next exercise) done to failure (using weights that maximally challenge you to complete the final prescribed rep in good form) while limiting your rest to no more than 45 seconds between sets.

M O N DAY - AT H L E A N R E T R O R E P T R A I N I N G PH A S E Chest / Triceps REST TIME: 45 Seconds Between Sets EXERCISE

SETS

REPS

COMMENTS

Backwards Alt. Incline DB Bench Press

3

12

Drop one arm down and back up, then repeat on the other side. This is one rep

Hover Plyo Pushups

3

F

Remember to hold the “hover” position for a 2 count then explode into a plyo pushup

Backwards “X” Hi / Low Crossovers

3

12

Remember to switch the hi/low arms midway during the set for chest balance

Backwards Lying DB Triceps X-Tensions

4

10

Keep your upper arm angled back slightly instead of vertical, even at the top of this exercise

Backwards Physioball DB Kickbacks

3

10

Keep your elbows tight to your side and behind your back to maximize triceps involvement

4

WEEK 2 X-2: ATHLEAN RETRO REP TRAINING PHASE T U E S DAY - AT H L E A N R E T R O R E P T R A I N I N G PH A S E Back / Biceps REST TIME: 45 Seconds Between Sets EXERCISE

SETS

REPS

COMMENTS

Backwards Alt. DB Rows

3

12

Maintain the slight arch in your lower back throughout and keep elbows close to your side. 12 reps on each arm.

Backwards Band/Tubing Alt. Pulldowns

3

12

Visualize pulling down with your elbows and not your hands to limit the forearm involvement. 12 reps on each arm.

Backwards Alt. Iron Cross Flys

3

15

When one arm comes forward, the other should remain straight out to your side with no forward movement

Backwards Alt. DB 1 1/2 Curls

4

10

Keep the wrists bent back slightly at the top to ensure that the biceps are doing the work

Reverse Lip Busters

3

12

Keep the movement going as one continuous “pedaling” motion with your arms. 12 curls with each arm.

T H U R S DAY - AT H L E A N R E T R O R E P T R A I N I N G PH A S E Legs REST TIME: 45 Seconds Between Sets EXERCISE

DB Creeping Lunges (back and forth)

SETS

REPS

3

10 (2 steps forward / 2 steps

COMMENTS

Stay as low as you can to the ground without rising up as you step forward or back

backward per rep) Step Up / Lunge Combo

3

10 (1 step up & 1 lunge per rep)

Lateral 2 Foot Skier Hop and Squat

3

45 SECONDS

Physioball Bench Glute / Ham Raise

4

10

Keep a steady rhythm for continuous tension on both legs. 10 reps on each leg per set. Maintain an athletic squat position in the knees throughout the exercise Use the ball for a self-spot, aiming to make the hamstrings eccentrically do the majority of the work here

Slick Floor Bridge Curls

3

12

Be sure to activate the glutes to prevent the hips from dropping at any point during the exercise

F R I DAY - AT H L E A N R E T R O R E P T R A I N I N G PH A S E S h o u l d e r s / R C REST TIME: 45 Seconds Between Sets EXERCISE

SETS

REPS

COMMENTS

Backwards DB Shoulder Press

3

12

Start with both dumbbells pressed overhead and alternately drop one down to shoulder height and press back up

Backwards DB Alt. Side Lateral Drops

3

8

Start with your arms held out in the “finish” position of a lateral raise and alternately drop arms

DB / Plate 8’s

3

8

Try to keep your arms out straight while you draw a sideways laying “8”. Each completed figure “8” counts as one rep

Backwards DB Alt. “W” Raises

3

8

Be sure to keep a slight bend in the elbow and your thumbs pointed backward at the top of the rep to maximize RC involvement

RC Tubing Step Outs

3

15

Keep your elbow tucked into your side and your knuckles pointed straight ahead throughout the set

5

WEEK 2 CHALLENGE

THE KING T.U.T. CHALLENGE THE LOW DOWN

Get ready for the ultimate test of time under tension! From muscle burning isometrics to the mercurial meltdown of our plyometric based movements…making it to the end of this challenge with a perfect score is going to be…well…inTENSE! Will you be “KING”?

SCORING

HERE IS THE WORKOUT InstruXions: Using a stopwatch, your bodyweight and a set of dumbbells as the resistance you are to attempt to complete 30 seconds of each exercise task listed below WITHOUT resting. For each 30 second task that you complete you will earn 1 point. If you fail to complete any of the 30 second tasks for the ENTIRE 30 seconds due to either muscle fatigue or decreased stamina, you will receive a zero for that task. You must perform ALL 4 exercise pairs (4 minutes) before earning a 60 second rest. You will need to perform 4 complete rounds. When choosing your DB weights, select one weight for the entire circuit (as you will not have enough time to switch them out between exercises). Generally, it is recommended that you choose a weight that is 50-70% of what you would normally use for a set of 10 side lateral shoulder raises. This entire 4 minute circuit is to be completed a total of 4 times, with a perfect score of 32 achievable. EXERCISE

TIME

1A

Isometric RIGHT LEG Step Down Hold

:30

1B

RIGHT LEG Step Up Thrusts

:30

2A

3 Point Hover

:30

2B

Mountain Climbers

:30

3A

Isometric Split Squat DB Side Lateral Hold

:30

3B

DB Overhead Split Squat Jumps

:30

4A

Cliffhanger Planks

:30

4B

Cross Hop Planks

:30

ROUNDS

4

COMMENTS

Remember...do NOT rest in between exercises. You will only rest 1 minute after each complete round. On the second and fourth times through the circuit, remember to switch exercises 1A and 1B to the LEFT LEG.

For each 30 second task that you complete you will earn 1 point. Failure to perform any of the 8 exercises in any of the 4 rounds for the entire 30 seconds will earn you a zero for that exercise. A total score of 32 maximum points is achievable. AthLEAN Basix

UNDER 23 POINTS

AthLEAN Solid

23-25 POINTS

AthLEAN Pro

26-29 POINTS

AthLEAN Elite

30-31 POINTS

AthLEAN Xtreme

32 POINTS

BEAT THE BOSS!

30 POINTS

QUALIFICATION FOR PROGRESSION TO X-3: Score at a level ATHLEAN SOLID or better

6

WEEK 3 X-3: ATHLEAN ARX TRAINING PHASE “A LOT OF PEOPLE, ONCE THEY FEEL UNCOMFORTABLE, WILL SIMPLY STOP WHATEVER THEY’RE DOING. BUT I BELIEVE IN ORDER TO SUCCEED AT ANYTHING, YOU NEED TO BE COMFORTABLE BEING UNCOMFORTABLE.” —UFC LIGHT HEAVYWEIGHT CHAMPION JON “BONES” JONES” IntroduXion: One of the most commonly debated arguments in strength training centers around the usefulness of resistance bands, especially in regards to their effectiveness in building new muscle. The knee jerk reaction is to denounce them as never being able to replace the resistance created by the plain old fashioned iron found in dumbbells and barbells…or even the challenge of your own bodyweight. The problem is, that type of thinking is exactly why results that SHOULD be possible are not being attained, since it flies in the face of science and the principles of muscle strength curves! In ATHLEAN-XTREME, instead of the debate centering around whether you should use bands OR dumbbells it shifts instead to the more appropriate question of how you can include BOTH and do so in a way that each is equally important! In fact, in X-3, by combining strength curves in a complimentary way and then applying them to the three distinct phases of a muscular contraction (the stretch, midrange, and contracted phases), you will quickly see how 1+1 does not equal 2…but rather 200! By attacking a muscle in each of it’s three primary rep zones in a specific order, we are able to train compound midrange exercises with heavier weights while the stabilizers and contributing secondary muscles are at their strongest and then quickly shift to a more isolated contracted / stretch combo that serves to essentially squeeze blood out of the working muscle (creating an occlusive effect) and then quickly reversing the process via a stretching exercise that bathes the entire muscle belly in nutrient rich blood that has been shown in research to increase strength in the second exercise and promote greater growth at the cellular level. The end result is a unique series of workouts that allow you to stay “ahead of the curve” with your training and reap the rewards that a scientific approach to working out can have on your journey to your “ATHLEAN” body! InstruXions: Much like the third month of AX1 training, X-3 incorporates a superset, sandwiched between two straight set exercises for each muscle group being targeted in the workout. For instance, on Monday, you will perform all sets (3) of exercise one (DB Flat Bench Press) with 45 seconds rest between each before moving onto your A (contracted) / B (stretch) combo in which you will not earn your 45 second rest until a set of BOTH exercises are completed. You wrap up each muscle group with a third exercise that again is done in straight set fashion, pushing to failure in the prescribed rep range (or in this case...as a bodyweight movement…as many as you can until you can’t do a single additional rep in good form).

M O N DAY - AT H L E A N A R X T R A I N I N G PH A S E Chest/Triceps REST TIME: 45 Seconds Between Sets / No Rest Between A/B Exercise Pairs EXERCISE

REPS

SETS

3

DB Flat Bench Press

12

2A

Tubing Sunrise / Sunset

10

2B

Dips

F

1

COMMENTS

Don’t let your upper arms go any lower than parallel to the floor to protect your shoulder AC joints Keep your fingers open (hook over the thumbs) to keep the chest muscles as the “driver” of the move

3

Dig your chin into your chest for an extra stretch on your chest and maintain a forward lean to engage the chest more than the triceps

3

Band Resisted Pushups

F

3

Wrap the bands around your hands a few times if you need more tension

1

Elbows Tucked DB Bench Presses

10

3

Be sure to keep the elbows close to your sides, even as you extend the arms during the press

Overhead DB Triceps Extensions

12

3

DB / Band Skullcrusher Combo

12

3

2A 2B

Alt. Woodchopper Pushdowns

Be sure to hold and squeeze the contracted position for a count of 2 on each rep Optional KB towel overhead extensions. Keep your elbows angled as vertically as your flexibility will allow for maximum triceps stretch

3

Always remember to keep your upper arms angled backwards from vertical to keep tension on the triceps

7

WEEK 3 T U E S DAY - AT H L E A N A R X T R A I N I N G PH A S E Back / Biceps EXERCISE 1

Pullups

2A

Straight Arm Pushdowns

2B

DB Lat Pullovers

REPS

SETS

F

3

12

3

X-3: ATHLEAN ARX TRAINING PHASE

COMMENTS

Pull yourself up to the bar touching your upper chest to the bar at the top and don’t forget the negative on the way down Keep the elbows straight to minimize the contribution of the triceps Initiate the contraction out of the stretched position with your lats and NOT your hands or triceps by keeping your arm as straight

3

1 Arm Row DB / Band Pull Combo

12

3

Make sure there is tension on the band at the start by starting far enough away

1

DB Biceps Curls

12

3

Keep a slight flex in your knees and your butt out (athletic position) for maximum stability and minimal cheat

12

3

F

3

2A 2B 3

DB All Star Fielder Curls

Tubing Stretch Curls Biceps DB / Band Curl Combo

Timing is everything here! Find the groove to execute the shuffle and then curl when you land Keep a forward trunk lean so you can extend your arms behind your body and prestretch the biceps The added bands will make the basic version of the curl feel like pink three pounders! Adjust your weights accordingly!

W E D N E S DAY - AT H L E A N A R X T R A I N I N G PH A S E Legs EXERCISE 1

DB / Barbell Deadlifts

2A

Band Resisted Retro Farmer’s Walk

2B

Slingshot Lunges

3

TKE Split Squat Drops

1

REPS

SETS

12

3

10

3

10

3 3

Physioball Hamstring Curls

15

2A

Physioball Bench Glute / Ham Raise

10

2B

DB RDL’s

12

DB / Band Resisted RDL’s

12

3

3 3

COMMENTS

Get the added benefit of grip strength from this hip/quad dominant exercise Drive backward by pushing back onto the heels for max quad activation. 2-3 steps backward, walk in slow and repeat x 10) Activate the stretch reflex in the hip flexors with an exaggerated drop back lunge prior to executing the powerful knee drive!) With a band behind your knee, simultaneously rise out of a split squat and straighten the front knee for an X-tra quad activation If this becomes too easy for you, slow down the tempo to a 5 second cadence per rep to quickly make it a killer again!

Use the ball for a self-spot and aim to make the hamstrings eccentrically do the work here Do the Glute / Ham Raise and then perform 1 set on each leg for the DB RDL’s. That is one complete round. Repeat two more times

Can substitute dual cables if you have access to one in the gym. Control the deceleration of the hamstrings on each rep!

F R I DAY - AT H L E A N A R X T R A I N I N G PH A S E Shoulders / RC EXERCISE 1

Rotational DB Pivot Presses

2A

DB Side Lateral Raises

2B

Tubing Sword Raises on each arm

REPS

SETS

12

3

12

3

COMMENTS

Sync your pivot with your press. This will allow lower body and core power transfer to the arms for even greater strength! Ditch the “pour the pitcher of water” theory on these. Instead, keep your thumbs slightly higher than your pinkies at the top Be sure to rotate your thumb towards the sky as you pull to the top to engage the rotator cuff

3

DB / Tubing Leaning Tower Laterals

10

3

Hit all strength curves of the medial deltoid! Hold a post at arms length with feet at the base and lean your body 45 degrees away

1

DB Scaptions

15

3

Make sure you move the arms up at a 45 degree angle from the front to ensure maximum RC involvement

15

3

3

12

2A 2B 3

Tubing High Pull “L”s

RC Stretch Aparts DB / Tubing Side Lying ER

Use lighter resistance tubing to accommodate the higher reps used when training the rotator cuff

Remember to REACH the arms out in front of your chest, especially on the eccentric return to the starting position Use a light enough DB and tubing resistance that you can still execute the motion with good form and control

8

WEEK 3 CHALLENGE

THE 3-POINT RANGE CHALLENGE THE LOW DOWN

This week’s training has shown how incorporating exercises to specifically target not only the different phases of a muscle group’s range of motion but also the complimentary strength curves that different training equipment provides can have a considerable impact on the effectiveness of your workout! The “3-Point Range” Challenge is no different. In this workout you will be performing 4 basic movements…an upper body pushing exercise (the pushup), lower body (squats), upper body pulling exercise (inverted rows), and an ab/core sequence. Through each rep you will hit the muscles involved within different points in their range…creating a killer triple combo that’s sure to leave you gassed! Just as on the court, many will attempt a shot from “3-Point Range” but far fewer will make it! Will you?

SCORING

HERE IS THE WORKOUT

Using a stopwatch, your bodyweight and a straight bar in a squat rack (or shovel, broom, golf club supported over two chairs, couches, etc) you will attempt to complete 33 reps each of the following 4 exercise “triples”. Each triple must be completed before you can move onto the next…and each must be completed within 3 minutes and 33 seconds! Your goal is to complete ALL 4 “triples” within their 3:33 range with just 1 minute rest allowed between “triples”. If you must rest at any time be sure to keep the clock running. EXERCISE

REPS

1/2 Pushups 

Full Pushups 

33

Plyo Pushups

Full Squat 

33

Jump Squat

MUST REACH 33 “triples” in 3 Minutes MUST REACH 33 “triples” in 3 Minutes and 33 Seconds to earn 1 point.

1/2 Inverted Rows 

33

Full Inverted Row

MUST REACH 33 “triples” in 3 Minutes and 33 Seconds to earn 1 point.

Heels to the Heavens 

Jackknife Right/Left 

“V” Up

33

rep “triples” you complete in each of their allotted 3:33 time block. Scores will range from 0 if you complete none of these in the allowed time to 4 if you get them all! See the option below the chart for a way to earn the (+) distinction. Good luck!

COMMENTS

and 33 Seconds to earn 1 point. 1/2 Squat 

Scoring is determined by the number of successful 33

MUST REACH 33 “triples” in 3 Minutes and 33 Seconds to earn 1 point.

PLEASE NOTE: Score a perfect “4” and want more? Press your uck and attempt a second round. Match the “4” aga n and add a (+) to your score. Fa to match and your 4 becomes a 3! Are you fee ng ucky?

AthLEAN Basix

0 POINTS

AthLEAN Solid

1 POINTS

AthLEAN Pro

2 POINTS

AthLEAN Elite

3 TO 4 POINTS

AthLEAN Xtreme

4+ POINTS

BEAT THE BOSS!

4+

QUALIFICATION FOR PROGRESSION TO X-4: Score at a level ATHLEAN SOLID or better

9

WEEK 4 X-4: ATHLEAN DENSITY TRAINING PHASE “THE ONLY DIFFERENCE BETWEEN THE “YOU” NOW AND THE “YOU” YOU ULTIMATELY WANT TO BE…IS WHAT YOU’RE WILLING TO SACRIFICE TO GET THERE.” - DALLAS MAVERICKS OWNER AND SUCCESSFUL ENTREPRENEUR MARK CUBAN IntroduXion: Welcome to X-4! You’ve powered your way through the first three weeks of the program and are poised to finish out your first full month strong! That said, the only thing that lies between you and your first milestone is something I call “ATHLEAN DENSITY” Training. If I wanted to I could have easily swapped out the word “density” for “intensity” as this will definitely be a unique challenge that your body will have no choice but to respond to! The rules are straight forward. The volume remains the same while the time you have to complete your work gets virtually slashed in half! That’s right…same amount of work in half the time. That’s DENSITY my friends. If that weren’t enough, now I put the power of selection in YOUR hands, with the ATHLEAN PLAYLISTS! With 9 exercises per muscle group at your disposal, your weapons of muscle destruction are up to you! Again, the key to surviving this week’s barrage of workouts is to get in, go hard, and go home! Skeptical? Just be sure to write in and let us know how sore you are the day after each of this week’s workouts! InstruXions: For each of the days this week you will be dedicating 12 minutes to training a specific muscle group (of course with ATHLEAN-X training there’s never such a thing as

total isolation, but you get the idea). You will be asked to choose any exercise from the LEVEL 1 Group (level 1 being the most difficult or demanding), followed by any exercise from the LEVEL 2 Group, then finally one from the “easiest” of the list…LEVEL 3. Your rest time will be just as long as it takes you to catch your breath and shake out that lactic acid burn in your muscles. Your goal is to complete 5 rounds of this 3 tiered Playlist before the clock ticks 12. That’s 15 sets in 12 Minutes! Now, I realize that this type of pacing may be totally unique to you and something you’re just not used to. No problem, do your best and aim to complete all 15 sets in no more than 15 minutes…3 extra minutes of built in wiggle room only if you find you need it. Deal? Remember, the exercise choice is up to you. You can pick the same exercise from each group on each of the 5 rounds or you may mix it up from one round to the next. The only requirement is that each complete round consists of 1 exercise from each of the three Group Levels. Finally, each exercise in the playlist has a rep number attached to it. This is to indicate the rep range that I want you to achieve failure in. For example…12 reps would require you to choose a weight that you would reach momentary muscle failure at by the 12th rep. “Failure” means that you cannot perform a single additional rep without compromising form greatly to do it. Got it? Got your stopwatch? Then go GET IT DONE!

M O N DAY - AT H L E A N D E N S I T Y T R A I N I N G PH A S E Chest / Triceps REST TIME: Keep Rest To A Bare Mininum - Complete All 15 Sets In 12 Minutes MUSCLE

LEVEL

EXERCISE

ONE

Bodyweight Triceps Extensions

FAILURE

FAILURE

Triceps Upright Dips

FAILURE

FAILURE

Lying DB Triceps X-Tensions

10-12

Elbows Tucked DB Bench Presses

10-12

Bench Dips

10-12

LEVEL

EXERCISE

ONE

Plyo Clock Pushups

FAILURE

Spiderman X-Treme Pushups

“X” Plyo Pushups TWO CHEST

THREE

R E P TA R G E T

DB Flat Bench Press

10-12

Thumbs Up Incline DB Bench Press

10-12

Underhand Grip DB Bench Presses

10-12

Tubing Sunrise / Sunsets

10 EACH DIRECTION

Tubing 1 Arm Crossovers

12 EACH ARM

Tubing Overhand

CROSSOVERS X 12

MUSCLE

TWO TRICEPS

Woodchopper Pushdowns

R E P TA R G E T

8-10 EACH DIRECTION

THREE

Diamond Cutter Pushups

FAILURE

Tubing Overhead Squat Extensions

FAILURE

Physioball DB Kickback and Hold

10-12

10

WEEK 4 T U E S DAY - AT H L E A N D E N S I T Y T R A I N I N G PH A S E Back / Biceps MUSCLE

LEVEL

EXERCISE

ONE

Knee Up Pullups

R E P TA R G E T

THREE

LEVEL

EXERCISE

ONE

Bicep Chin Ups DB “Straight Bar” Curls

10

“Thumbs Up” Pushups

BACK

MUSCLE

FAILURE

DB Dead Rows

TWO

X-4: ATHLEAN DENSITY TRAINING PHASE

Inverted Rows (legs straight)

10-12

DB Renegade Rows

10-12

DB Lat Pullovers

10-12

Band Row / Back Extension Combo

10-12

Straight Arm Pushdowns Tubing Reverse Iron Cross Flys

TWO

FAILURE

BICEPS

THREE

R E P TA R G E T

FAILURE 10

DB Hammer Curls

10-12

DB “No Money” Curls

10-12

DB Shovel Curls

10-12

DB Fielder Curls

10-12

Lip Busters

12

12

Tubing Burnout Curls

FAILURE

FAILURE

Bicep Chin Up Holds

FAILURE

T H U R S DAY - AT H L E A N B U R S T T R A I N I N G “The Top 20 Meltdown” EXERCISE

R E P TA R G E T P E R R O U N D

Drunken Mountain Climbers

50 / 50 / 47 / 45

Rocket Jumps

40 / 40 / 37 / 35

Ice Skaters (R+L = 1 rep)

30 / 30 / 27 / 25

Shuffle Shuffle Pickups

25 / 25 / 22 / 20

COMMENTS

You’ve heard of the Top 20 Countdown…well we have our own version, and just like the one you listen to on the radio…ours is filled with H.I.I.T after H.I.I.T as well! The only difference is you may not find any “favorites” in this grueling race against the clock! Perform the 4 exercises for 1 minute each with no more than 20 seconds rest in between. Complete one round and earn a 1 minute rest. You will repeat this 4 minute circuit / 1 minute rest three more time s for a total of 20 minutes in this workout. Your must perform AT LEAST the minimum number of reps stated next to each exercise in each of the four rounds. The rep target numbers for each round are presented in descending order such as round 1 target / round 2 target / round 3 target / round 4 target. While there is no penalty for missing, your pride and ego are! Good luck!

F R I DAY - AT H L E A N D E N S I T Y T R A I N I N G PH A S E Legs / Shoulders MUSCLE

LEVEL

EXERCISE

ONE

Box Jumps (20+ INCH BOX)

:30

Prisoner Jump Squats

:30

Split Squat Jumps

:30

TWO LEGS

THREE

R E P TA R G E T

DB / Kettlebell Swings

10-12 EACH LEG

DB Bulgarian Split Squats

10-12 EACH LEG

DB Bench Bottom Pistol Squats

10 EACH LEG

Marching Long Leg Bridges

12 EACH LEG

Physioball Hamstring Circle Curls Physioball Feet Flat Marching Bridges

15 12 EACH LEG

MUSCLE

LEVEL

EXERCISE

ONE

DB / Barbell Push Press

10-12

DB Hang Clean and Press

10-12

DB ER Rollouts and Press

10-12

TWO SHOULDERS

THREE

R E P TA R G E T

DB / Plate 8’s

8

DB “L” Raises

10-12

DB / Plate Cauldrons

10-12

Tubing “Elbows Down” High Pulls

FAILURE

Tubing Dual Stretch Front Raises

FAILURE

Tubing “Upper Limit” Laterals

FAILURE

11

WEEK 4 CHALLENGE THE SURVIVE FOR 5 CHALLENGE THE LOW DOWN The name of this challenge says it all! Your task is simple. You will be asked to perform a classic “muscle group-targeting” bodyweight or tubing exercise 10 times and then rest for 10 seconds. Sounds easy right? Well, there is another small detail that I left out. You’re going to attempt to repeat this “10 on 10 off” cycle for 5 minutes straight! Should you make it all the way to the end you will have earned a full “5 Minutes” to your total score. If on the other hand you reach failure before the 5 minutes elapses… simply make note of the time that you stopped and log that as your score for that muscle group. Oh yeah, you’re still not done. As soon as you either complete the 5 minutes or fail at some point in the time frame, you will rest for 60 seconds and then move onto the next of the 6 total muscle groups that you will be attempting this for. In total you are trying to achieve 30 complete minutes of exercise (6 muscle groups / 5 minutes each) without fail. Is it easy? Not at all, but then again….I did warn you that this challenge got its name for a reason! Good luck!

HERE IS THE WORKOUT

Using just a stopwatch, a resistance band and a set up to perform inverted rows you will aim to complete each of the following exercises in a 10 rep / 10 second rest continuous fashion for 5 minutes. Continue to complete as many rounds of this until you either “survive for 5” or reach failure on the exercise and can no longer complete a single rep in good form. Note the time that this occurs at and mark it down. You will rest 60 seconds after each exercise. Complete your final “score” at the end by totaling up all 6 individual exercise times. GROUP

EXERCISE

CHEST

Pushups

REPS / REST

10 / :10 Repeat up to 5 min.

BICEPS

Tubing Curls

10 / :10 Repeat up to 5 min.

TRICEPS

LEGS

BACK

Tubing Overhead Push Aways Bodyweight Squats Inverted Rows

10 / :10 Repeat up to 5 min. 10 / :10 Repeat up to 5 min. 10 / :10 Repeat up to 5 min.

SHOULDERS

Tubing Shoulder Presses

10 / :10 Repeat up to 5 min.

COMMENT

Rest 60 seconds after either failure or

SCORING

Your score is determined by the total time you were able to last across all 6 exercises. For instance, if you made it through 2 minutes of pushups before failure, and 3 m nutes of the other 5 exercises...your total time accrued would be 17 m nutes. Unfortunately, this would earn you a Basix score. But that’s not going to happen now is it? Aim for all 30! Be X-Treme!

the 5 minute mark is reached Rest 60 seconds after either failure or the 5 minute mark is reached Rest 60 seconds after either failure or the 5 minute mark is reached Rest 60 seconds after either failure or the 5 minute mark is reached Rest 60 seconds after either failure or the 5 minute mark is reached Rest 60 seconds after either failure or the 5 minute mark is reached

AthLEAN Basix

UNDER 25 MINUTES

AthLEAN Solid

25:00 AND 26:59 MINUTES

AthLEAN Pro

27:00 AND 27:59 MINUTES

AthLEAN Elite

28:00 AND 29:59 MINUTES

AthLEAN Xtreme

30 MINUTES

BEAT THE BOSS!

29:41 MINUTES

QUALIFICATION FOR PROGRESSION TO X-5: Score at a level ATHLEAN SOLID or better

Adding times together can be tricky! For a handy online calculator for determining your total challenge time head to http //www unitarium com/time calculator

12

WEEK 5 X-5: ATHLEAN COMPLEX TRAINING PHASE “PAIN IS TEMPORARY. IT MAY LAST A MINUTE, OR AN HOUR, OR A DAY, OR A YEAR, BUT EVENTUALLY IT WILL SUBSIDE AND SOMETHING ELSE WILL TAKE ITS PLACE. IF I QUIT, HOWEVER, IT LASTS FOREVER.” —SEVEN TIME TOUR DE FRANCE CYCLING CHAMPION LANCE ARMSTRONG

IntroduXion: Recovered yet? No doubt “ATHLEAN DENSITY” Training is quite a challenge, but more lie ahead…and your transformation into an “ATHLEAN Supreme Athlete” kicks into high gear this week as you begin ATHLEAN COMPLEX Training. The foundation of an elite athlete’s workouts are not only the functional movements you’ve been doing up to this point (in both AX-1 and now into X-5 of AX-2) but the integration of these into flowing movement patterns that mimic the actions and reactions of the body in competition and performance. Even if athletic competition is nowhere in your future, it’s the benefits reaped from training like an athlete that have the most noticeable impact on your physique. ATHLEAN COMPLEX Training reintroduces total body workouts that truly work you from your toes to your fingertips. Through a series of 3-4 continuous exercises, X-5 will not only help you to build total body strength and power, but more importantly the coordination needed to turn what may start out as combos that are truly “complex” to execute, to something much more automatic and explosive! In a nutshell, you’ll be using complexes to make complex movements less complex! Make sense? Then let’s move onto the instructions for the workouts. InstruXions: This week’s training consists of two total body workouts and two ATHLEAN Burst Workouts. Your performance on the StaX Challenge will determine your passage into X-6 or not (in which you’d have to repeat this week of training until you did achieve a passing score). In each total body workout you are to perform a complex for 3 sets before moving onto the next of the 4 total complexes. Each rep is to be performed in a continuos flow from the first exercise in the complex to the last. For example, in the compound complex on Monday, you will perform a tubing squat to row, immediately followed by a squat to straight arm pushdown, immediately into a reverse lunge with pulldown. This three movement sequence is one repetition. You would do this 7 more times to round out your set. Rest times will be kept very short in this phase, just 30-45 seconds, to keep the workout moving at a quick pace and discourage rhythm-breaking delays. The weight chosen for each complex should be determined by the limiting exercise. For instance, on Monday’s upper body complex, if the most weight you could use on your DB Triceps “X”tension for 8 reps was 30lbs in each hand, then that would be the weight you would use for ALL of the exercises in your complex. M O N DAY - AT H L E A N C O M PL E X T R A I N I N G To t a l B o d y C o m p l e x Wo r ko u t O N E REST TIME: 30-45 Seconds Between Complexes COMPLEX

EXERCISE

REPS

SETS

COMPOUND

Tubing Squat to Row  Squat to Straight Arm Pushdown  Reverse Lunge w/ Pulldown

8

3

UPPER BODY

DB Pullover  DB Bench Press  DB Triceps “X”tension  DB Pike Crunch

8

3

LOWER BODY

Forward Lunge w/ DB Press  Side Lunge w/ Biceps Curl  Drop Step Lunge w/ Diagonal Reverse Chop

8

3

CORE

21 Crunch

8

3

 Heels to the Heavens 

V-Up  Hands Free Tuck

13

WEEK 5 X-5: ATHLEAN COMPLEX TRAINING PHASE T U E S DAY - AT H L E A N B U R S T T R A I N I N G “ T h e G o a l L i n e S t a n d Wo r ko u t ” REST TIME: 20 seconds between downs. Rest 2 minutes after completion of all 4 downs and repeat 2 more times DOWN

EXERCISE / COMPLEX

1st Down

Box Jumps

2nd Down

Box Jumps 

3rd Down

Box Jumps

4th Down

Box Jumps 

TIME

:20 :30

Incline Burpee

 Incline Burpee

:45

Incline Burpee 

:60

Jumping Jack Squats  Split Squat Jump (right and left)

Your task is to complete 4 rounds or “downs” of exercises for the prescribed length of time…resting just 20 seconds between each. You will notice that with each down, the base exercise will increase in complexity by adding another exercise to the complex. Remember, just as in this week’s strength training workouts, the complex is to be performed in which each rep consists of each of the listed exercises. For example, on 3rd Down, each rep will contain a box jump, followed immediately by an incline burpee, followed immediately by a jumping jack squat. This “triple” would be repeated for 45 seconds. After a 20 second rest you would move onto 4th down, performing it in much the same sequence, except this time with the addition of the dreaded split squat jump (on both the right and left legs). Your reward for completing the 4 downs is a 2 minute rest…and another two rounds of the “Goal Line Stand”! Make it through all 3 rounds you will have earned yourself some true “down” time…away from the gym…with your day off tomorrow.

T H U R S DAY - AT H L E A N C O M PL E X T R A I N I N G To t a l B o d y C o m p l e x Wo r ko u t T WO COMPLEX

EXERCISE

COMPOUND

DB Deadlifts 

UPPER BODY

Forward Step Up w/ DB Overhead Press  DB Single Leg RDL w/ DB Curl

LOWER BODY

Split Squat Jumps 

Ice Skaters 

CORE

Cross Hop Planks 

Power Plank Up 

DB Bent Row 

DB Hang Clean and Press Step Down into Reverse Lunge w/ DB Push Out 

Drop Step Lunges 

Jump Squat

Twisting “T” Stand Plank Right 

Twisting “T” Stand Plank Left

REPS

SET

3 EACH

3

3 EACH

3 EACH LEG

3 EACH

3 EACH LEG

3 EACH

3

F R I DAY - AT H L E A N B U R S T T R A I N I N G “ S t a i r w ay To H e l l Wo r ko u t ” REST TIME: Complete Entire Circuit As Written, Rest 1 Minute, Repeat 2 More Times EXERCISE

Run Up

TIME

Walk Down

Walk Up (2 steps at a time)

:60 

Walk Down

:60

REST 1 MINUTE

Hop Up (2 steps at a time)  Walk Up (2 steps at a time)

Walk Down Walk Down

:60 :60

REST 1 MINUTE

Lunge Up

Walk Down

Walk Up (2 steps at a time)

:60 

Walk Down

:60

Put away the thoughts of Led Zeppelin…as you’ll quickly see…this stairway is heading in the opposite direction! The Stairway to Hell workout is another Burst Training tester that produces some serious lactic acid “burn” in those legs that even the devil himself would be envious of! With next to no equipment required to pull this off (just a stopwatch or something to keep time with and a staircase) this stairway workout is one of those “do-anywhere” workouts that make A-X as popular as it is. As always, remember there are no x-cuses with ATHLEAN-X training. If you don’t have a staircase, find one…or choose one of the other burst training workouts at your disposal. As with many of the AX-2 workouts… easier said than done! The Stairway to Hell is no exception. Armed with just a stopwatch or something to keep time with, your task is to simply choose a stairway that you have access to in your house, apartment, park, local library (think Rocky!), etc. and start climbing your way to the top! ATHLEAN SuXXess awaits you! Perform the entire sequence for a total of 3 Rounds.

14

WEEK 5 CHALLENGE THE ATHLEAN STAX CHALLENGE THE LOW DOWN

Just when you thought the odds were beginning to stack in your favor to mastering the Complex Training phase of AX-2, along comes “The ATHLEAN StaX” Challenge to stand in the way of you and Week 6. Building off of the phase theme of layered exercise combos, the StaX Challenge adds a new element of speed to make your task today that much tougher. Remembering of course that speed is a reflection of your explosiveness, ignoring the importance of it would be the equivalent of aspiring to be “just good” when the possibility of “great” is well within reach. Instead, take this test of stamina, coordination and power…own it…and you will not only pass onto X-6 of AX-2, but you will have proven once again that achieving “athlean” status is no longer enough for you. With the finish line beginning to come into view as you near the program’s midway point, you have your sights clearly set on something else, you are aiming to be “X-TREME”!

HERE IS THE WORKOUT This challenge is performed for a total of 3 rounds, with each round consisting of a single exercise or an exercise combo that needs to be completed for a target number of reps in under a specific amount of time. Each round is separated by a 90 second rest with no rest allowed between exercise/exercise combos. Using just a stopwatch and your own bodyweight, you will begin by performing 12 mountain climbers (done on the forearms, with each right/left combo counting as 1 rep) within 10 seconds. From there you will immediately move into a combo where you must once again perform a single mountain climber, but this time you will add a second part to the rep….a pushup. 12 of these right/left mountain climber + pushup reps must be performed in 30 seconds. From there you will once again continue to layer on the difficulty to the exercise by adding a third exercise to the rep…a burpee. So now, you must complete 12 reps of a right/left mountain climber, into a single pushup, into a single burpee…all within 60 seconds. Finally, you must complete a final round where you now add a single rep of a right/left split squat jump to the end of the building exercise combo and perform 12 of these in 2 minutes. Along the way, the only rest you are entitled to take is that which you earn by completing the 12 reps in the stated amount of time. Once all 4 parts of this circuit are complete you can take a 90 second rest and then repeat for 2 additional rounds. S TA X

EXERCISE

S TA X G O A L

STAX ONE

Mountain Climber

Complete 12 reps in 10 seconds or less

STAX TWO

Mountain Climber  Pushup

Complete 12 reps in 30 seconds or less

STAX THREE

Mountain Climber  Pushup  Burpee

Complete 12 reps in 60 seconds or less

STAX FOUR

Mountain Climber  Pushup  Burpee  Split Squat Jump

Complete 12 reps in 2 minutes or less

SCORING

Your total score is determined by the number of successful STAX you can complete through the 3 rounds (each time completing them within the deadline time). A perfect score of 12 is possible (4 complete STAX on each of the 3 rounds). AthLEAN Basix

LESS THAN 8 STAX

AthLEAN Solid

8-9 STAX

AthLEAN Pro

10 STAX

AthLEAN Elite

11 STAX

AthLEAN X-Treme

12 STAX

BEAT THE BOSS!

12 STAX

QUALIFICATION FOR PROGRESSION TO X-6: Score at a level ATHLEAN SOLID or better

REST 90 SECONDS and REPEAT 2 MORE TIMES

15

WEEK 6 X-6: ATHLEAN X-PANSION TRAINING PHASE “I LEARNED THAT IF YOU WANT TO MAKE IT BAD ENOUGH, NO MATTER HOW BAD IT IS, YOU CAN MAKE IT.” —NFL ALL TIME GREAT RUNNING BACK - GALE SAYERS IntroduXion: Congratulations! You will have reached the half way mark of ATHLEAN X-TREME by the time you complete the X-6 workouts this week. That means two things. The first is that your muscles have earned a much needed active recovery (which we’re going to accomplish with a focus on stretching DURING our exercises and throughout the “rest” times between sets…as well as some well timed “muscle flushing” conditioning). The second is that by ensuring your muscles are properly healed and fresh from this week’s workouts…your body is ready to begin an incredibly intense second half of the program…beginning with an XT-400 Challenge Retest at the end of the week and leading right into an incredible test of wills with the ATHLEAN-XTINCTION Training Phase coming up next week! But that’s next week. For now…enjoy your well earned active recovery. InstruXions: The idea behind the X-6 workouts is to enable your body to gain some additional recovery (beyond that that is vitally scripted in throughout the program via our OFF days) in the form of what is called “active” recovery. This means that you will STILL be working this week, but your training intensity will take a back seat to the primary goal of muscle flushing, fascia stretching, and other recuperative principles integrated right into each exercise, each set, and each workout. You’ll notice that each exercise this week incorporates a stretch of the target muscle or muscles right into the exercise itself. For instance, DB Lat Pullovers are one of the choices in Upper Body Pull workout due to their ability to apply a deep stretch to the lats and ribcage on every rep. Also, you may notice the absence of a true “rest” time. In X-6, your entire 45 second period between sets will be occupied with a stretch (often times replicating functional positions from within the exercise itself that you just performed) to stretch muscle and connective tissue and encourage blood delivery to the area. Finally, rep counts themselves will be higher to discourage the use of heavy weights. That said you will still be training to failure as always, but this time with higher rep ranges required to get there you will naturally have to adjust your weights downward to ensure that you’re making your mark of 12-15 reps. M O N DAY - AT H L E A N X- PA N S I O N T R A I N I N G PH A S E Upper Body Pull REST TIME: Substitute With The 45 Second Stretch Listed Below Each Exercise EXERCISE

Twisting Pullups

REPS

SETS

F

3

COMMENTS

Use a slightly wider than shoulder width grip on the bar and perform a slight trunk twist right, then left, then pullup as normal to the bar

STRETCH: Simply hang from the bar, stretching your right lat by placing your feet to the left, grabbing the bar towards the left side and pushing your right hip out…and vice versa.

DB 1 Arm Rows

12-15

2

Aim for a deep stretch on the lats on every rep by reaching down and forward slightly on the bottom part of the rep

STRETCH: Grab a sturdy bar at chest height. Sit back, lean and turn away to perform the stretch. Perform the right arm stretch immediately following the right arm set and vice versa.

DB Lat Pullovers

12-15

3

Increase the stretch on the exercise here by dropping your hips lower than the bench

STRETCH: Choose a DB that is approximately half as much as the one you used for the work set and perform a static hold in the same Pullover position of the exercise.

Incline DB Curls

12-15

3

Do not BOUNCE the weights at the bottom of the exercise but do try to transition quickly out of the stretch

STRETCH: Simply allow the dumbbells to hang in the incline curl position and slowly “spin” your wrists into pronation and supination to stretch the biceps.

Tubing Stretch Curls

F

3

You may want to stagger your feet for more balance during this exercise

STRETCH: Turn and face away while still holding the bands, take a few steps out and turn your hands up towards the sky. This will extend your arms behind your body and stretch the biceps.

16

WEEK 6 T U E S DAY - AT H L E A N X- PA N S I O N T R A I N I N G PH A S E Legs EXERCISE

REPS

SETS

12

3

Alt. Surrender Lunges

X-6: ATHLEAN X-PANSION TRAINING

COMMENTS

Take an exaggerated lunge step to emphasize the stretch on the hip flexors. Keep the hands high and lean back a bit to intensify this.

STRETCH: Drop down into a lunge stretch and hold for a count of 20-30 seconds on each leg in between sets of alternating Surrender Lunges. Bulgarian Split Squats

15

3

Hop out a bit more at the start to intensify the stretch on the quads and hip flexors

STRETCH: Sink down into a hip flexor stretch on the working leg and then lean back slightly to increase the knee flexion and intensify the quad stretch at the same time. Alt. High Box Step Ups

F

3

If you can’t find a high enough box, simply drop down more into a stretch to bring the knee higher up the chest

STRETCH: Perform a standing alternating knee to chest “leg hug” for the duration of the rest time for a great active / dynamic stretch.

DB RDL’s

15

3

Keep a slight arch in your lower back during this exercise to maximize the stretch on the hamstrings and protect your back at the same time

STRETCH: Stretch each hamstring for half of the “between set” rest time by placing your heel up on a bench, set a slight arch in your lower back, and slowly reach out over the toe.

M O N DAY - AT H L E A N B U R S T T R A I N I N G: “ S PR I N T- e r va l L a d d e r s” S TA G E

I NTE RVA L S

COMMENTS

5 MINUTE WARM UP JOG 1

(20 seconds all-out sprint + 40 seconds jog) x 2

2

(30 seconds all-out sprint + 30 seconds jog) x 2

3

(40 seconds all-out sprint + 20 seconds jog) x 4

4

(30 seconds all-out sprint + 30 seconds jog) x 2

5

(20 seconds all-out sprint + 40 seconds jog) x 2

5 MINUTE COOL DOWN JOG

What better of a time than now for one of the most popular H.I.I.T Burst workouts from AX-1 to make a return, in our active recovery week. That said, you didn’t think it would be exactly the same as last time now did you? This time, the SPRINT-erval workout adopts a “ladder” format in which you will build up, maintain, and then drop down the intensity of the sprints by changing their duration. The end result is that at the end of this 22 minute workout you will have effectively provided your legs, lungs and mind with a conditioning “flush” that will serve to prep your body for the challenges that lay ahead in X-7 and beyond. Trust me…this will feel like a piece of cake compared to what’s waiting on the other side of this week’s training! For this workout, you will need only somewhere to run! This could be your favorite trail, around the neighborhood, or on the cold hard concrete of the busy urban streets (you can also take it indoors by using a treadmill). Regardless of WHERE you do this workout it’s HOW you do it that matters the most! As we say, you can either train hard or long…not both…the Sprint-ervals illustrates once again just how true this really is!

M O N DAY - AT H L E A N X- PA N S I O N T R A I N I N G PH A S E Upper Push EXERCISE

Wide Slide Pushups

REPS

SETS

F

3

COMMENTS

Be sure to position your hands out wide enough to allow you to “slide” out to each side

STRETCH: Reach out one arm to grasp a sturdy post, pole, squat rack etc and slightly rotate your torso away to stretch the chest and anterior shoulder capsule. Be sure to stretch both arms.

1 1/2 Dips

F

3

Dig your chin into your chest for an extra stretch. Don’t go lower than 90 degrees at your elbow to protect your shoulders

STRETCH: Support your bodyweight by keeping your toes in contact with the floor and sink into a deep but comfortable stretch on your chest at the bottom of the dip.

Tubing Sword Raises

15

3

Rotate your thumb towards the sky as you pull to the top to engage the rotator cuff as well

STRETCH: Maintain hold of the band and take a few extra steps away to add an additional stretch to the side delts and rotator cuff as there was in the starting position. Tubing Dual Stretch Front Raises

15

3

Start with a prestretch on the front delts by keeping your arms at your sides and stepping forward

STRETCH: Take a few additional steps forward which will pull your arms into extension behind your body and place a good stretch on the front delts.

Lying DB Triceps X-Tensions

12-15

3

Never extend the dumbbells to a completely vertical position. Keep the upper arm angled back at the top to keep the focus on the triceps

STRETCH: As soon as your set is complete, maintain hold of the dumbbells, bend your elbows and reach back over your head…moving the db’s towards the floor, for a great triceps stretch.

17

WEEK 6 CHALLENGE

THE XT-400 CHALLENGE

RETEST

THE LOW DOWN

Just when you thought you mastered the “ATHLEAN 400 Challenge”…we just had to go and make it harder now didn’t we? Introducing the “XT-400 Challenge”! With slight variations to all of the original exercises from the ATHLEAN “400” Challenge, the difficulty level has now been taken to the neXt level on each of the exercises themselves and the toll this total body workout will take on you!

HERE IS THE WORKOUT Using just a stopwatch, your bodyweight and dumbbells as the resistance you are to time yourself to see how long it takes you to perform 100 reps each of the following 4 exercises. You may do them in any order and for any amount at one time. Just get 400 total as fast as you can: EXERCISE

Cross Knee Plank

REPS

100

Pushups DB Renegade Rows

Alternate right and left knee crosses, performing a pushup with each one. Use a dumbbell that is approximately 25% of your bodyweight in each hand. Each right / left combo counts as 1 rep

Box Jumps

100

Opposite Elbow to

100

Use an 18-24 inch box, bench, or first couple of stairs in a staircase. No need for additional weight here

Knee Planks

Note: If you test out at “Basix” or “Solid” time, no sweat! Simply repeat the first three weeks of the program and retest. We recommend that you only advance to X-7 if you score a “Pro” or above. AthLEAN Basix

OVER 25 MINUTES

AthLEAN Solid

BETWEEN 22 AND 25 MINUTES

AthLEAN Pro

BETWEEN 20 AND 22 MINUTES

AthLEAN Elite

BETWEEN 18 AND 20 MINUTES

COMMENTS

Each pushup counts as 1 rep 100

SCORING

AthLEAN Extreme

UNDER 18 MINUTES

BEAT THE BOSS!

19:24 (USING 40LB DUMBBELLS)

Alternate right and left knee to elbow touches. Each right / left combo counts as 1 rep

QUALIFICATION FOR PROGRESSION TO X-7: Score at a level PRO or better

18

WEEK 7 X-7: ATHLEAN X-TINCTION TRAINING PHASE “THE KEY IS NOT THE “WILL TO WIN” - EVERYBODY HAS THAT. IT IS THE WILL TO PREPARE TO WIN THAT IS IMPORTANT.” — FORMER INDIANA UNIVERSITY NATIONAL CHAMPION BASKETBALL COACH BOBBY KNIGHT IntroduXion: After a brief midway active recovery week, your body has never been more ready to experience some of the most intense workouts in the program so far! It’s time to push yourself beyond your own limits with ATHLEAN X-TINCTION Training! As with all A-X training, you can once again expect to be training harder and NOT longer, since with the proper intensity, it becomes nearly impossible to do both! X-TINCTION Training is all about not just working out TO failure but THROUGH it in order to ensure that you’ve reached every possible muscle fiber and given your body a reason to adapt and respond to the stimulus you provided. With the type of effort put forth in your workouts this week (combined with all important recovery between workouts), you should expect to return for each new workout as a bigger, stronger, more explosive version of the person you were when you completed your last rep last workout. Utilizing not just drop sets but also exercise de-loading progressions (to allow a fatigued muscle to continue to perform beyond what you even dreamed you were capable), X-TINCTION Training provides a whole new level of intensity to your typical “extended sets” technique and takes you one step closer to your ATHLEAN SUPREME ATHLETE physique. InstruXions: Your task is quite simple…survive! To ensure that you do, be sure to follow the rules of “X-TINCTION” Training. You will be presented with a series

of 4 exercises per muscle group in descending order of difficulty, each with a rest time and an “X-TINCTION NUMBER”. You job is to complete the specified number of reps using a weight that would cause you to reach failure in that given rep range (starting with exercise 1), rest the specified time and repeat. You will repeat this until you are no longer able to complete the number of reps equal to or greater than the X-TINCTION NUMBER”. When this happens you then rest 1 minute and move onto the next exercise in the list and repeat for as many rounds as you can until you can no longer perform as many reps or greater as noted for the “X-TINCTION NUMBER. You continue to move down the list until you are at your final exercise and reach extinction. At this point the workout will end and you will have reached an intense muscle failure capable of sparking all new gains! This is to be followed by the second muscle group in the day in the exact same manner. You may rest up to 3-5 minutes between muscle groups.

M O N DAY - AT H L E A N X-T I N C T I O N T R A I N I N G PH A S E Chest / Triceps REST TIME: Variable Depending On The Individual Workout MUSCLE

EXERCISE

R E P TA R G E T

REST

X -T I N C T I O N

MUSCLE

EXERCISE

R E P TA R G E T

REST

NUMBER

“X” Plyo Pushups

CHEST

Incline DB Bench Press

X -T I N C T I O N NUMBER

FAILURE

:30

5

Power Plank-Ups

FAILURE

:30

3

10-12

:30

5

Bodyweight Tricep

FAILURE

:30

5

FAILURE

:20

5

10-12

:20

6 EACH SIDE

Hovers

FAILURE

:20

20 SECONDS

Incline Push Up Plus

FAILURE

:20

10

TRICEPS

Extensions Bench Dips Alt. Woodchopper Pushdowns

19

WEEK 7 X-7: ATHLEAN X-TINCTION TRAINING PHASE T U E S DAY - AT H L E A N X-T I N C T I O N T R A I N I N G PH A S E B a c k / B i c e p s MUSCLE

EXERCISE

R E P TA R G E T

REST

X -T I N C T I O N

MUSCLE

EXERCISE

R E P TA R G E T

REST

X -T I N C T I O N NUMBER

NUMBER

FAILURE

:30

3

DB “Straight Bar”

DB Bent Over Rows

10-12

:30

5

Curls

DB Lat Pullovers

10-12

:20

5

FAILURE

:20

3

Knee Up Pullups

BACK

Tubing Reverse “X”

BICEPS

Flys

10-12

:30

3

DB “No Money” Curls

10-12

:30

3

Bicep Chin Up Holds

FAILURE

:30

10 SECONDS

Tubing Burnout Curls

FAILURE

:20

5

T H U R S DAY - AT H L E A N X-T I N C T I O N T R A I N I N G PH A S E L e g s MUSCLE

EXERCISE

R E P TA R G E T

REST

X -T I N C T I O N

MUSCLE

EXERCISE

R E P TA R G E T

REST

DB Bench Bottom

FAILURE

:30

Physioball Bench Glute /

5 EACH LEG

Prisoner Jump Squats

FAILURE

:30

3

Alternating Forward

FAILURE

:30

3 EACH LEG

Lunges ISO Squat Holds

FAILURE

:30

3

FAILURE

:30

5

Hip Bucks

FAILURE

:30

5

Physioball High Bridge

FAILURE

:20

20 SECONDS

R E P TA R G E T

REST

X -T I N C T I O N

Ham Raise

Pistol Squats

QUADS/ HIPS

X -T I N C T I O N NUMBER

NUMBER

FAILURE

:30

HAMSTRING/ GLUTES

15 SECONDS

Physioball Hamstring Curls

Holds

FRIDAY - ATHLEAN X-TINCTION TRAINING PHASE Shoulders / RC MUSCLE

EXERCISE

R E P TA R G E T

REST

X -T I N C T I O N

MUSCLE

EXERCISE

NUMBER

NUMBER

SHOULDERS

Divebomber Pushups

FAILURE

:30

3

Flyaway DB Rows

Mule Kicks

FAILURE

:30

5

Tubing RC Jumpouts

DB / Plate 8’s ISO Lateral Holds

10-12

:30

3

FAILURE

:30

10 SECONDS

Note: For Rotator Cuff exerc ses 2, 3, and 4, focus on reach ng X-t nct on on ONE ARM AT A TIME. For examp e, perform the r ght arm…rest the 20 seconds and repeat w th the r ght arm unt X-t nct on. Then move to the eft.

ROTATOR CUFF

15

:20

7

FAILURE

:20

5

:20

7

:20

7

EACH ARM Tubing External Rotation

FAILURE EACH ARM

RC Tubing Stepouts

FAILURE EACH ARM

20

WEEK 7 CHALLENGE THE LAST ONE STANDING CHALLENGE THE LOW DOWN You’ve survived “X”-tinction…at least up until today, but do you have what it takes to be the “last one standing” to be able to ace this challenge and march through to the 8th week of “X-TREME”? With a challenge unlike any you’ve experienced to date training with A-X…the “Last One Standing” will demand BOTH strength and stamina in a unique way (with equal parts determination and drive to reach the finish line without giving up). This is competition…you against you! Nobody to blame but yourself if you can’t rise to meet the challenge OR nobody but yourself to pat on the back as you relish in the accomplishment of suXXess. The choice is yours. The only way you’d like it. Will you be the Last One Standing?

HERE IS THE WORKOUT Below you will find a series of 5 exercises. You are to perform the specified number of reps or time for each of the five with only enough rest allowed as is required to transition between exercises. The goal is to complete as many rounds as you can before you can no longer complete a certain exercise for the specified number of reps. When this occurs, the exercise falls off the circuit. You will continue to perform the circuit as many times through as you can (earning just 30 seconds rest after every completed circuit) until only 1 of the original 5 exercises can still be done for their specified total. This becomes your “Last One Standing” and is a strong indicator of your relative strengths and weaknesses. Use this as feedback as to what you may need to work on a bit more. Your final score is determined by how many rounds you can complete before you are left with just one exercise that you are able to complete. EXERCISE

REPS

COMMENTS

Chin Ups

10

Sub in 12 Underhand Inverted Rows if you can’t do10 Chin Ups at least once.

Split Squat

:30

Don’t cheat the depth on these! Go down to 90 degrees!

“Elbow Up” Planks

10

Try not to rotate your entire body when doing these.

Lateral Frog Hops

:30

Squat all the way down to parallel on every jump.

Pendulum Pushups

7

Make sure you push to one side or the other and don’t just hang out in the middle as you fatigue.

Note: Your 30 seconds rest occurs after completion of however many exercises remain in the circuit. For instance, if only Frog Hops and Pendulum Pushups remain, you would complete 30 seconds of Frog Hops and 7 Pendulum Pushups then rest 30 seconds and repeat until one of the two drops off and only one remains

SCORING

Note: Your score is determined by the number of rounds it takes you to determine your “last exercise standing”. You will continue to cycle through the 5 exercises, dropping off exercises that you can no longer reach the goal rep or time total along the way. When only one exercise remains, make note of the round you’re in as well as the exercise. Compare to the scoring chart below. AthLEAN BasiX

LESS THAN 6 ROUNDS

AthLEAN Solid

6-9 ROUNDS

AthLEAN Pro

10-15 ROUNDS

AthLEAN Elite

16-20 ROUNDS

AthLEAN Xtreme

MORE THAN 20 ROUNDS

BEAT THE BOSS!

17 ROUNDS (CHIN UPS)

QUALIFICATION FOR PROGRESSION TO X-8: Score at a level PRO or better

21

WEEK 8 X-8: ATHLEAN PROTRAXION TRAINING PHASE “I DON’T CARE WHO YOU ARE, WHAT YOU DO, OR WHAT YOU’VE DONE UP UNTIL NOW…IT DOESN’T MEAN ANYTHING UNLESS YOU CAN CLOSE IT OUT AND FINISH THE JOB.” —NBA PHENOM AND 2010 ROOKIE OF THE YEAR BLAKE GRIFFIN IntroduXion: As we move into the final month of the ATHLEAN X-TREME program, the focus shifts significantly towards preparing your body to not only LOOK like an athlete’s but to FUNCTION like one as well. That said, no athlete can perform at high levels without precise control of muscle contraction. Regardless of what activity needs to be accomplished, the elite athlete has an innate ability to meet the demands of the task at hand by recruiting the muscles and strength that are required to get the job done…while eliminating contributions from muscles that need not participate. It is this mind-muscle connection that ultimately makes the athlete more efficient with the least amount of wasted effort. That said, this quality can be trained by incorporating super slow training to achieve what I call “Muscle Syncing”. Seems strange. Train slow to ultimately move fast with strength and precision…but it’s true. Workouts will follow a split training approach for the last time in AX-2 as this allows you to focus on gaining complete control and awareness of each…leaving no weak links in the kinetic chain, and ultimately leaving you in the best position possible to ace the “For Whom The Bell Tolls” Challenge determining your passage into X-9! InstruXions: You are to perform just 2-3 sets of 5-6 repetitions per exercise using weights (when called for) that are heavy enough to allow you to complete the 5 reps without allowing much more than that to be accomplished. This weight is usually 50-75% of what you normally use for a set of 12 reps. The instructions are to perform each repetition through it’s complete range of motion without locking out or disrupting the flow of the exercise. You will follow a cadence of 8 seconds up and 8 seconds down (thus the label “Crazy 8’s”) on each rep and keep the rest time to as little is needed to be ready to perform the next set in good form. Finally, remember to hone your breathing here. Take short but steady breathes throughout the set to consciously avoid holding your breath. Get ready for one of the most intense contractions you’ve ever had and get ready to start developing a control of muscle recruitment like you’ve never experienced before. Go “Crazy”! M O N DAY - AT H L E A N PR O T R A X I O N T R A I N I N G PH A S E Chest / Triceps REST TIME: Mininum Needed to be Ready to Perform Next Set in Good Form EXERCISE

SETS

REPS

COMMENTS

Decline Spiderman Pushups

3

6

Prop your feet up on a bench, stairs or anything sturdy and higher. Perform 3 times on each leg for 6 total reps per set

Thumbs Up DB Incline

2

5

Remember to keep your thumbs pointed upward as you reach the top of the press to maximally hit the upper chest

2

5

If you can’t find anchor points for your tubing…simply use the front two legs of your bedframe or couch. There’s always somewhere!

Diamond Cutter Pushups

3

5

Keep the elbows tucked into the sides and pointing behind you. Focus on doing the pushing with the triceps and not the chest!

Triceps Upright Dips

3

5

Make sure to look up to the sky when doing these dips to help your trunk remain upright and keep the focus on the triceps

Bench Press Tubing Overhand “X” Crossovers

22

WEEK 8 X-8: ATHLEAN PROTRAXION TRAINING PHASE T U E S DAY - AT H L E A N PR O T R A X I O N T R A I N I N G PH A S E Back / Biceps EXERCISE

SETS

REPS

COMMENTS

Inverted Rows

3

5

Aim to make every rep a challenge, so you may want to start with the legs straight and then bend them to put your feet flat as you fatigue

Incline DB Rows

2

5

Start with your DB’s hanging straight down, and then squeeze up to a count of “8” and lower to the same count of “8

DB T’s

2

5

Leave your ego at the door with this one. It may not take much weight to fatigue out on this exercise. Don’t sacrifice form for weight

DB “No Money” Curls

3

5

Keep those elbows tucked into your sides and try to get your hands rotated out on the curl as much as your flexibility allows

DB Shovel Curls

2

6

The focus shifts to the brachialis and brachioradialis muscles with this killer hammer curl variation. Alternate 3 reps to the right and 3 to the left

T H U R S DAY - AT H L E A N PR O T R A X I O N T R A I N I N G PH A S E Legs EXERCISE

SETS

REPS

3

6

DB Split Squat Drops

COMMENTS

Sink straight down. Avoid leaning forward into your knee for maximum quad activation and knee protection. 3 reps with the right leg in front and vice versa

Forward Step Ups

2

5

Perform all reps on one leg first before proceeding to the other leg. Rise up to a count of “8” and down to the same

DB / Kettlebell Drop Squats

2

5

Hold either the DB or Kettlebell comfortably in front of you and drop it STRAIGHT DOWN through your center of gravity

Physioball Bench Glute / Ham Raise

3

5

Use the ball as a self-spot and aim to make the hamstrings eccentrically do the majority of the work as you lower and contract to a count of “8”

DB RDL’s

2

5

Perform all reps on one leg first before proceeding to the other leg

F R I DAY - AT H L E A N PR O T R A X I O N T R A I N I N G PH A S E Shoulders / RC EXERCISE

DB Thrusters

SETS

REPS

2

5

COMMENTS

Try to touch the elbows to the tops of the knees at the bottom of the squat. Rise out of the squat and press the DB’s overhead to full extension to a count of “8”

DB “L” Raises

3

5

Raise the DB’s up simultaneously to a count of “8”…one to the front and one to the side. Lower under the same control and to the same count of “8”

DB “Y” Presses

3

5

Resist the temptation for the dumbbells to want to “fall” to the sides at the top of the “Y”. Fight it!

Incline Bench “W” Raises

2

5

Be sure to rotate the thumbs back behind you (they start pointing at each other) during this exercise

Tubing Reverse Iron Cross Flys

2

5

Rotate your thumbs up on the way back to activate the Rear Delts and RC. Use a band that allows for complete range of motion

23

WEEK 8 CHALLENGE FOR WHOM THE BELL TOLLS CHALLENGE THE LOW DOWN We have drilled home the importance of muscle control this week as it relates to elite performance, and this challenge is only going to further embed this in your mind…perhaps literally, as you may find yourself laying awake at night…kept up by the ticking of your alarm clock and getting flashbacks of the 18 minutes I’m about to describe! It’s “time” for yet another ATHLEAN CHALLENGE that’s sure to push you to the limits of your physical abilities (and mental sanity)!

SCORING

HERE IS THE WORKOUT

You will need only a foolproof way to track tempo (easy and convenient metronome options listed in the NOTE section below) and a patient determination to complete this challenge. The task at hand is to perform each of the following six exercises at a 15 beats per minute tempo (4 seconds up and 4 seconds down per rep) for 90 seconds. The rest time between exercises is only long enough to allow you to transition from one exercise to the next, earning your one and only 60 second break between the two rounds of this challenge. For each exercise, your goal is to be able to complete the entire 90 seconds WHILE MAINTAINING THE TEMPO at all times. Each tick of the clock will be your guide for either the starting or finishing portion of the rep. For example, with pushups, on the first tick you will begin descending from the starting plank position and on the second tick you will begin returning from the bottom position. On exercises requiring dumbbells, determine the weight to use by estimating 50% of what you normally use to reach failure for a set of 12 reps. EXERCISE

TIME / TEMPO

COMMENTS

Your score is determined by the total time you are able to keep the tempo without breaking form or failing to complete reps for the entire 90 seconds. Make a note of your time for each and add them together for your “Toll Total”. A perfect score would be 18 minutes. AthLEAN Basik

LESS THAN 14 MINUTES

AthLEAN Solid

14:00 - 15:29 MINUTES

AthLEAN Pro

15:30 - 16:59 MINUTES 17:00 17:59 MINUTES

Inverted Underhand Rows

:90 / 15 BPM

4 seconds Up and 4 seconds Down per rep

AthLEAN Elite

Pushups

:90 / 15 BPM

4 seconds Up and 4 seconds Down per rep

AthLEAN X-Treme

18 MINUTES

DB Squats

:90 / 15 BPM

4 seconds Up and 4 seconds Down per rep

BEAT THE BOSS!

17:12 MINUTES

Cross Knee Planks

:90 / 15 BPM

4 seconds Up and 4 seconds Down per rep

Bicep Curl

:90 / 15 BPM

4 seconds Up and 4 seconds Down per rep

Bench Dip

:90 / 15 BPM

4 seconds Up and 4 seconds Down per rep.

QUALIFICATION FOR PROGRESSION TO X-9: Score at a level PRO or better

Rest 60 seconds and repeat entire workout 1 more round NOTE For an easy and convenient way to keep the proper tempo for this challenge either visit the website http //onlinemetronome com or download the Steinway Metronome app to your mobile device f using “down beats” set the metronome to 60 bpm

24

WEEK 9 X-9: ATHLEAN ASYMETRIX TRAINING PHASE “DON’T MEASURE YOURSELF BY WHAT YOU HAVE ACCOMPLISHED, BUT BY WHAT YOU SHOULD HAVE ACCOMPLISHED WITH YOUR ABILITY —LEGENDARY COLLEGIATE BASKETABALL COACH JOHN WOODEN IntroduXion: On the heels of your previous week of super slow motion training to establish muscle activation precision and control comes the next step in your transition to the Supreme ATHLEAN Athlete…Joint Syncing! Not only must an athlete be aware and in control of individual muscle contraction but they must also be able to precisely operate the joints that these muscles cross if the end result is to resemble an efficient but explosive athletic movement. With ATHLEAN “X”TREME and “Joint Syncing” we are able to train you for this outcome by requiring you to lift varying weighted loads together at the same speed! Not only must your joints make the “on the fly” adaptations to provide more or less assistance in order to perform the lift (in the form of additional muscle recruitment or stabilizer involvement) but they must also be able to ensure that whatever motion does occur at that joint…does so with no wasted movement! Remember, if nothing else…athletic muscle represents the ultimate in explosive efficiency! InstruXions: Your task in X-9 is straight forward. You will be asked to complete just three strength training workouts this week…each grouped by the actions your joints prefer to perform together; upper body pulling (involving the biceps and back muscles), upper body pushing (involving the chest, shoulders and triceps muscle groups), and lower body. Just 4 exercises will comprise each workout with 4 sets required for each (two with the unequal weights favoring the right side and two favoring the left side). The weights used are determined by first establishing the heavier of the two. As always, use a weight that causes you to reach failure in the stated rep range. The lighter of the two weights is then determined by taking approximately 20% less than the heavier weight. In some cases, no counter DB will be used…which will place an incredible challenge on the core muscles to keep your trunk stabile and level, but if anyone’s been trained to handle it…it’s you! It’s time to “think SYNC” and take yet another step closer to achieving ATHLEAN SUPREME status! M O N DAY - AT H L E A N A SY M E T R I X T R A I N I N G PH A S E Upper Pull REST TIME: 60 Seconds Between Sets EXERCISE

SETS

REPS

COMMENTS

Angled Pullups

4

10-12

As you pull your body up to the bar, alternate pulling toward your right hand or left hand on each rep

DB Bent Over Rows

4

10-12

Keep your lower back slightly arched throughout the set for proper stabilization

DB “No Money” Curls

4

10-12

Remember, don’t let the elbows flare away from the body as you perform this curl. Keep them tucked close but let your thumbs/hands drift

DB Fielder Curls

4

10-12

Be sure to time your lunge with your curl so the entire movement becomes smooth and fluid and not broken down into two parts

(w/ Side Lunge)

25

WEEK 9 X-9: ATHLEAN ASYMETRIX TRAINING PHASE T U E S DAY - AT H L E A N B U R S T T R A I N I N G “ T h e L e a n M i l e Wo r ko u t ” EXERCISE

D I S TA N C E C O V E R E D

Sprint 25 sec. 

12 Divebomber Pushups

200 Meters

Sprint 25 sec. 

30 Cross Knee Planks

400 Meters

Sprint 25 sec. 

12 Mule Kicks

600 Meters

Sprint 25 sec. 

30 Brock Shuffles

Sprint 25 sec. 

12 Diamond Cutter Pushups

1000 Meters

Sprint 25 sec. 

30 Twisting Pistons

1200 Meters

Sprint 25 sec. 

12 “Elbow Up” Planks

1400 Meters

800 Meters (1/2 Mile)

Sprint 25 sec.

1600 Meters (1 Mile)

REPEAT ONE MORE TIME IF YOU WANT TO ATTEMPT TO GO THE X-TRA MILE!

THE LOWDOWN

For this ATHLEAN Burst Training Workout, once again, all you’ll need is somewhere to run! This could be your favorite trail, around the neighborhood, or at the track of your local high school (you can also take it indoors by using a treadmill). Regardless of WHERE you do this workout it’s HOW you do it that matters the most! You’re in the last month of X-TREME training, bringing anything less than your best at this point isn’t going to get the job done. So lace up those cross trainers and put on your game face. Being short on energy or effort can make the “Lean Mile” seem oh so long! Your task is straight forward. After a brief warmup period you’re goal is to complete a mile of sprinting (don’t worry…not all at once). With 1600 meters in 1 mile, and the knowledge that the average runner can sprint 100 meters in 12-13 seconds, we are going to break our “LEAN” Mile into 200 meter blocks that you will cover without ever measuring by simply sprinting for 25 seconds if you aren’t doing this at a measured track! However, by week 9 of ATHLEAN X-TREME you have probably figured out that sprinting is not ALL you will be doing! At each “rest stop” along the “LEAN MILE” you will perform an exercise (nice rest huh?). Bang out your reps and immediately start your next sprint. Once you’ve completed your entire mile you may call it a day knowing yet another high intensity burst training session is in the books and start resting up for tomorrow OR you can attempt to go the extra mile and knock out one more round! Whichever you decide you should feel proud in knowing that while others make lists of excuses a mile high for NOT doing what it takes to look the way they want, you’re running miles to prove your different! You’re ATHLEAN!

W E D N E S DAY - AT H L E A N A SY M E T R I X T R A I N I N G PH A S E Upper Push EXERCISE

SETS

REPS

COMMENTS

1 Arm Incline DB Bench Press

4

10-12

Resist the urge to let the weight twist and rotate your upper body as the weight is lowered. Keep a tight core at all times to prevent this

DB UCV Raises

4

10-12

The Upper Chest “V” or UCV Raise will target the tie-in between the chest and front delts. Uneven weights will help sync the

DB Hang Clean and Press

4

10-12

Nothing places a greater demand on the proprioceptors than an explosive power movement like the Hang Clean and Press!

Lying DB Triceps X-Tensions

4

10-12

Never allow the elbows to travel past the point of vertical as this will take tension off of the triceps. Keep the upper arm angled

shoulder joint movement that lies beneath

back throughout

T H U R S DAY - AT H L E A N A SY M E T R I X T R A I N I N G PH A S E Legs EXERCISE

SETS

REPS

COMMENTS

DB Single Sided Lunges

4

10-12

As you pull your body up to the bar, alternate pulling toward your right hand or left hand on each rep

1 Arm Swing (DB) w/ Reverse Lunge

4

10-12

Control the left/right imbalance and the front/back opposing momentum generated from the forward swing and reverse lunge

3 Way RDL’s

4

10-12

Keep your lower back slightly arched at the bottom of each rep. No need to lower the dumbbell beyond a point just below the knee

DB ISO-Lateral Step Up Thrusts

4

10-12

Keep your shoulders level and your balance throughout. Engage the core to prevent either and to keep the jump precise and powerful

26

WEEK 9 CHALLENGE

THE WIZARD OF X CHALLENGE THE LOW DOWN

There’s no yellow brick road on this challenge, but you may feel as though you were hit with a ton of bricks by the time you’re done! It’s the “Wizard of X” Challenge, and it’s what stands between you and your march towards the final 3 weeks of ATHLEAN X-TREME! The Tin Man, Lion, and Scarecrow would be proud as you’ll need to demonstrate equal parts heart, courage and brains (at least the portion responsible for balance!) in order to conquer this one. As in every other workout you faced this week, you’ll be presented with the challenge of managing unequal weights by relying on your joint proprioceptive capabilities and the level of control you can generate with your core. As for that yellow brick road…while Dorothy went skipping merrily down hers, you’ll be doing the opposite. Your success or failure will be determined by the number of times you touch the ground. One too many touches and you could be off to see the beginning of X-9 again where you’ll work more on honing the skills and strengths you’ll need to ultimately become an ATHLEAN SUPREME athlete!

HERE IS THE WORKOUT

You will be performing two rounds of the “Wizard of X” Challenge, one time through with each leg serving as the focus of balance. On the first round, you’ll choose either leg to start (we’ll choose right for this example) and you’ll begin with the Overhead Palof Press. When we refer to the “working leg” here we’re referring to the one that is going to be on the ground, doing all the work to maintain your balance. You will feel the burn from the bottom of your feet to your hips! You’ll move from one exercise to the next with only enough rest time needed to transition to the next exercise and grab appropriate weights if needed. When determining the amount of weight to use, the best estimator is to use a weight that you are sure you can execute your reps in good form with while still providing a challenge. If you feel that using 20lbs for instance on a side lateral raise will require you to swing the weight, then you should know that with balance being such a major requirement of this challenge…swinging may be a bad idea and downsizing the weights slightly would be a better move. Continue to progress all the way to The Wizard, attempting to never have to place your foot or hands down on the ground to either rest, remove the burn or regain your balance! You may rest 2 minutes between right and left sided circuits. EXERCISE

REPS

Tubing Single Leg Overhead Palof Press

10

SCORING

Count up the number of times you touch the ground or bench with either a hand or foot to regain stability or balance. Hopping to resist touching is allowed as long as the foot doesn’t touch! Perform on BOTH legs to determine your TOTAL TOUCHES! Good luck! AthLEAN Basix

MORE THAN 15 TOUCHES

COMMENTS

AthLEAN Solid

11-15 TOUCHES

Stand On Right Leg (Furthest from Post)

AthLEAN Pro

6-10 TOUCHES

AthLEAN Elite

1-5 TOUCHES

The Rusted Man (Unequal Step Ups)

20

Weight In Left Hand, Step Up With Right Leg

DB 3-Way RDL

10

Heavier DB In Left Hand, Stand On Right Leg

The Coward (Alt. 1 Arm Overhead Lunge)

20

DB In Left Hand Held Overhead

2 Point 1-Arm Pushups

10

Right Arm Pushup, Right Leg Extended Behind

The Straw Man (1 Leg Side Lateral Raise)

20

Heavier DB In Left Hand, Stand On Right Leg

Unequal Renegade Row

10

Heavier DB In Left Hand

The Wizard (Side Plank 1 Arm Pull)

20

Lay On The Right Side With The Right Leg Underneath, Left Arm Pulls

Circuit shown above is for the right leg Reverse configurations for the left leg Your total score is based on the number of times you touch the ground combined between both legs!!!

AthLEAN Xtreme

0 TOTAL TOUCHES

BEAT THE BOSS!

Right Leg: 1 / 0 / 1/ 0 / 1 / 0 / 0 / 0

4 TOTAL TOUCHES

Left Leg: 0 / 0 / 1 / 0 / 0 / 0 / 0 / 0

QUALIFICATION FOR PROGRESSION TO X-10: Score at a level PRO or better

27

WEEK 10 X-10: ATHLEAN X-CELERATIVE TRAINING PHASE “EXCELLENCE IS NOT A SINGULAR ACT BUT A HABIT. YOU ARE WHAT YOU DO...REPEATEDLY” —FUTURE NBA HALL OF FAMER SHAQUILLE O’NEAL IntroduXion: Muscle control…check. Joint awareness…check. You’re well on your way to becoming the next ATHLEAN SUPREME athlete…inside and out! That said, you can’t bridge this gap from where you are now to where you want to be without one more ability…power generation! Power is defined as force times velocity. What this means is that if two athletes are bench pressing for instance, each with 200lbs, the one that is able to complete their rep faster (in good form and through the proper range of motion of course) will be the more powerful person. That said, in all my years of training and coaching it’s rarely the force generation capacity that holds people’s ultimate power potential back but rather their lack of explosiveness and ability to accelerate the force they’ve generated. The compromise is usually that the weights (or force) must be decreased dramatically in order to achieve the velocity needed to be powerful. Not a great tradeoff, since each factor contributes equally to power development…so robbing Peter to pay Paul as the old saying goes,is not going to get it done! Enter ATHLEAN X-CELERATIVE TRAINING! Finally, with athletic muscle and function in your sights…you’ll be focusing on muscle actions instead of individual muscle groups once again. InstruXions: Recent evidence has shown that the “sweet spot” for achieving significant gains in explosive power comes from taking a weight that normally causes failure at ten reps (your 10RM) and performing it for 6-8 reps…concentrating intently on accelerating the weight through the positive portion of the rep and slowly controlling the negative as always. The weights being used are still heavy and challenging (again your 10RM) while the acceleration of the weights is still achievable. Remember, even if the weights are not actually moving as fast as you’d like them to (especially as you begin to fatigue) the important thing is to ATTEMPT to move them as quickly as possible to maintain your relentless attack on the fast twitch muscle fibers. That said, your goal is to perform each set with the goal of reaching 8 reps. If you notice that you are unable to complete 6 reps then you would adjust the weight down on subsequent sets. Rest time is kept to 45 seconds to mirror the natural breaks in explosive action during most sports (ie. points in tennis, downs in football, pitches in baseball, rounds in MMA or boxing, etc). It’s time to X-celerate to the finish line. You’re only weeks away now from finishing what you started. Whether you make it depends on your will to be more than just “average”…your will to be “ATHLEAN”! M O N DAY - AT H L E A N X- C E L E R AT I V E T R A I N I N G PH A S E Upper Pull REST TIME: 45 Seconds Between Sets EXERCISE

DB Dead Rows

SETS

REPS

3

6-8

COMMENTS

Keep the motion smooth and continuous and don’t stand upright at any point. With the lower back kept slightly arched, accelerate the weights up but in control

Inverted Plyo Rows

3

F

(knees bent)

Accelerate your body “through” the bar by releasing the grip as you power up towards the bar! Don’t forget to regrip though, to avoid a crash landing Start in a slight squat position and explosively extend through the hips to a standing position as you pull the band overhead

Tubing Jackhammer Pulls

3

6-8

Plyo Chin Ups

3

F

Pull yourself up to the bar explosively, let go as you aim to clear your chin over the bar, then regrip and eccentrically control the descent

DB Shovel Curls

3

6-8

Be sure to keep your elbows in tight to your sides and thumbs pointed up to keep the focus on the forearms and underlying brachialis more than the biceps

28

WEEK 10 X-10: ATHLEAN X-CELERATIVE TRAINING PHASE T U E S DAY - AT H L E A N B U R S T T R A I N I N G “A -X Z e r o G r av i t y ” REST TIME: Complete Entire 5 Exercise Circuit, Rest 2 MInutes and Repeat 2 More Times EXERCISE

TIME

1. Jumping DB / KB Swings

:60

2. Lunge Meditations

:60

3. Ice Skaters

:60

4. In”Zanity” Leaps

:60

5. Plyo Clock Pushups

:60

If the weights in your hands weren’t enough to contend with now you’ve got to overcome a force even stronger…gravity…in order to power through today’s “A-X Zero Gravity” Burst Training Workout! Your goal within this 21 minute workout is not just preventing it from running you into the ground, but seeing how much time you can spend off of it! With a minute each of 5 plyometric based exercises standing in your way, you’ll need to activate lift-off and tap into your Type-II fast twitch muscle fibers to excel. WIth every plane of motion challenged, this 3-D total body blitz is athletic, explosive, and exactly what you need to keep you on the path to ‘ATHLEAN’! Now the only question left for you is…can you hang? This workout consists of three high intensity, fast paced rounds of ATHLEAN AXTION! Your task is to complete each of the following 5 exercises for 60 seconds without rest. After all 5 exercises in this circuit are complete, you will have earned a brief two minute rest before repeating the 5 minute circuit again. A third and final round will wrap up this 21 minute killer, starting of course with one final 2 minute rest. You better savor every second of that one as you’ll need every ounce of energy you have to get through that last round! Good luck!

W E D N E S DAY - AT H L E A N X- C E L E R AT I V E T R A I N I N G PH A S E Upper Push EXERCISE

SETS

REPS

3

6-8

Remember to imagine accelerating the weight up even if you aren’t actually moving the dumbbells that quickly

3

6-8

Go as heavy as you can here using either dumbbells or a barbell and be sure to keep the weight no lower than your shoulders at all times

Thumbs Up Incline DB

COMMENTS

Bench Press DB / Barbell Push Press Plyo Dips

3

F

Don’t go lower than 90 degrees at the elbows here and be sure to stop just before you can no longer smoothly control the catch and descent

Power Plank Ups

3

F

If you can’t explode from the forearms to the hands in one move then “walk” them up one hand at time as quickly as possible

Tubing RC Jumpouts

3

6-8

Maintain the elbow at 90 degrees and keep it tucked into the side throughout the exercise. The jump will want to pull you into internal rotation…don’t let it!

T H U R S DAY - AT H L E A N X- C E L E R AT I V E T R A I N I N G PH A S E Legs EXERCISE

Bulgarian Split Squat Hops

SETS

REPS

3

6-8

COMMENTS

Be sure to land softly on the ball of your foot each time. If you land flat footed you won’t be able to explosively rebound into your next jump

Step Up Thrusts

3

6-8

Don’t forget to use your arms to help you drive up and lift off…they are a major driver of lower body power and explosiveness

DB / Band Resisted RDL’s

3

6-8

Don’t stand up using just your lower back here…use your glutes and hamstrings to drive your hips forward instead

Jumping DB / KB Swings

3

6-8

Avoid “pulling” the KB or DB up with the arms…as Wilson does a bit too much in the video demo…and instead, drive it up with explosive hip extension

29

WEEK 10 CHALLENGE

THE GROUND ZERO CHALLENGE THE LOW DOWN

You’re sitt ng on the doorstep to the Supreme Athlete Phase of ATHLEAN X-Treme and all that stands between you and Week 11 is this “Ground Zero” Challenge! This Challenge is unlike any other you’ve faced to date and is sure to test your will as well as your muscle explosiveness. If we’ve seen anyth ng in the last week of training it’s that even the strongest man can be rendered “POWER-LESS” if they lack the ability to exert the r strength n a short explosive burst of effort and to a maximal degree. The master of the one inch punch, Bruce Lee, said it best…”There are no l mits. There are only plateaus, and you must not stay there, you must go beyond them!”. Well, this challenge is about pushing THROUGH perceived l mitations by becoming consciously aware of what slows us down or holds us back…and then destroy ng those limitations!

HERE IS THE WORKOUT

The rules to this challenge are simple. You will be presented with a series of exercises that you must complete in order. Each one will be performed at a cadence of no more than 1 SECOND on the concentric or positive portion of the rep and a controlled time of 3 SECONDS on the eccentric or negative portion of the rep. The instant you cannot complete a rep EXPLOSIVELY to a count of 1 second or less (or find you must rest between reps) you have maxed out that exercise and must move onto the next. “Ground Zero” refers to the time you are to spend on the “ground” or in the bottom position of your rep. Again, the second you have reached the end range of your rep range you MUST explosively accelerate your way out of the hole and to the top without a moment delay. Mounting muscle fatigue will make your job that much more difficult, but then again…I never said it would be easy. Your rest time between exercises should only be as long as it takes for you to select appropriate weights (when required) and transition to the next exercise. Exercises using DB’s should be performed using a weight that would typically be used to reach failure in the 10-12 rep range. Bodyweight exercises should be performed as just bodyweight for as many reps as you can (using the same cadence as on all other exercises in the challenge). EXERCISE

REPS

COMMENTS

DB Flat Bench Press

To Ground Zero

Stop when you can’t lift dumbbells off chest in 1 second or less

Pushups

To Ground Zero

Stop when you can’t push your body up in 1 second or less

Pullups

To Ground Zero

Stop when you can’t lift your chest to the bar in 1 second or less

DB Push Press

To Ground Zero

Stop when you press to full extension overhead in 1 second or less

Right Forward Step Ups

To Ground Zero

Stop when you can’t reach a full step up in 1 second or less

Left Forward Step Ups

To Ground Zero

Stop when you can’t reach a full step up in 1 second or less

DB Biceps Curls

To Ground Zero

Stop when you can’t complete the curl in 1 second or less

Bench Dips

To Ground Zero

Stop when ou can’t fully extend the elbows in 1 second or less

You are your own judge here! As soon as you cannot complete the concentric portion of any rep in a count of “1” you have to momentarily rest or the rep begins to get “sluggish” in any way… that exercise is complete and you must move on

SCORING

Your final score is determ ned by the total rep score you get for all 8 exercises combined. Refer to the “Beat the Boss Score for Jeff Cavaliere below for a sample of the workout and scoring breakdown. AthLEAN Basix

LESS THAN 110 REPS

AthLEAN Solid

110 - 124 REPS

AthLEAN Pro

110 - 124 REPS

AthLEAN Elite

125 - 139 REPS

AthLEAN Xtreme

140 - 149 REPS

BEAT THE BOSS!

146 REPS

DB Bench (70’s) x 13 / Pushups (BW) x 24 / Pullups (BW) x 17 / DB Push Press (40’s) x 14 / Bench Dips (BW) x 27 Forward Step Ups Right Leg (30’s) x 17 / Forward Step Ups Left Leg (30’s) x 18 / DB Biceps Curl (40’s) x 13

QUALIFICATION FOR PROGRESSION TO X-11: Score at a level PRO or better

30

WEEK 11 X-11: SUPREME ATHLETE TRAINING PHASE “I GUESS THAT’S THE BEAUTY OF THIS GAME, THAT THERE’S SO MUCH ROOM FOR IMPROVEMENT IN EVERY PLAYER ... UNLESS YOU CAN SAY YOU’LL GO OUT THERE AND HIT 1.000 ALL YEAR, THERE’S ROOM FOR IMPROVEMENT.” —ALL STAR 3RD BASEMAN DAVID WRIGHT IntroduXion:

Congratulations! You’ve made it to the “big leagues” of training…the ATHLEAN SUPREME ATHLETE Phase of AX-2. That said, if you are to achieve legend status and make it into the AX Hall of Fame you’re going to have to rely on everything you’ve been working hard to develop in the last 10 weeks…strength, power, balance, coordination, agility, stability, endurance, proprioception, and mental toughness to not only get through this week of training, but to pass your biggest challenge yet waiting for you on Friday…”The Final Four” Challenge. Look…you know the saying by now…”If you want to look like and athlete you’ve got to train like an athlete”, well there’s no better time than now to show you can! Your ATHLEAN body is within your grasp now. Will you rise to the challenge and take it? Will you reign “SUPREME”?

InstruXions:

This week’s workouts will be performed in circuit fashion. Each Supreme Athlete Circuit (SAC) consists of 3-4 exercises that are to be performed in continuous fashion, resting only as long as it takes you to transition from one exercise to the next. To minimize transition time, try to set up each of the exercises/equipment prior to starting the circuit. Once again, with pro athlete training fully in focus at this point in AX-2, you’ll find the workouts grouped again into functional movement patterns of upper body pulling, lower body and upper body pushing. Circuits will consist of at least one base compound movement, one explosive plyometric movement, and at every opportunity...ground based movements that incorporate what we call “maximum muscle interaXion”, involving multiple muscle groups together and filtering everything to and through the core! Each SAC is to be performed 3 times through, resting 90 seconds after each completed round. Each exercise is to be taken to failure within the stated rep range by selecting weights that make the last rep nearly impossible to complete without sacrificing good form. Each SAC (all 3 rounds) should take approximately 15 minutes or so to complete.

M O N DAY - AT H L E A N S U PR E M E AT H L E T E T R A I N I N G PH A S E Upper Pull REST TIME: No Rest Between Exercises in SAC’s - 90 Seconds Between Circuits CIRCUIT

EXERCISE

Pullups

REPS

SET

F

COMMENTS

Be sure to pull down with your “elbows” instead of pulling up with your forearms and biceps to keep the major focus where it should be…on the back

Supreme Athlete Circuit #1

Supreme Athlete

DB Dead Rows DB Hang Cleans

10-12

3

10-12

Keep the motion smooth and continuous and don’t stand upright at any point. Instead, keep the lower back slightly arched and tilted forward throughout Time the “catch” with a “foot stomp” to ensure the explosiveness of the exercise

Straight Arm Pushdowns

12

Be sure NOT to allow the elbows to bend or you’ll start incorporating too much triceps instead of the lats

Straight Bar Curls

10

You can stagger your feet slightly for better balance and a more natural athletic stance to minimize momentum and swing

Bicep Chin Up Holds

F

DB All Star Fielder Curls

10

Tubing Burnout Curls

F

Circuit #2

Keep the 90 degree bend in the elbows on this exercise to ensure the biceps are doing the work instead of the lats 3

While maintaining a slight arch in your lower back to protect it, shuffle or shuffle hop to one side and curl. Repeat back to the other side and continue in this fashion Keep the elbows tucked at your sides and your palms facing up as you rep out these biceps scorchers!

31

WEEK 11 X-11: SUPREME ATHLETE PHASE

T U E S DAY - AT H L E A N S U PR E M E AT H L E T E T R A I N I N G PH A S E Legs CIRCUIT

EXERCISE

REPS

DB Deadlifts

10-12

SET

COMMENTS

You may use a bar to perform these as a classic deadlift if you have access to one. Keep your head and eyes looking forward and up slightly and sit back into the hips

Supreme Athlete Circuit #1

Box Jumps

The key here is to land “softly” by absorbing the impact of landing on either the box / stair or back on the floor

:30

Walking Lunges

10 steps

3

each leg Split Squat Jumps

through your quads and glutes

Keep your head and shoulders held high and upright to put the majority of the focus on the quads. Step far enough out to keep the knees behind the toes

:30

Keep the hands on the hips and not pushing down on the quads…as you once again focus on landing “softly” by decelerating the landing through your quads

Physioball Feet Flat Bridges

12-15

Physioball Hamstring Curls

12

Don’t limit your range of motion here. Push all the way through any hip flexor tightness to get your hips as high as you can

Put the top of the ball under your calves to give you enough “traction” to be able to pull the ball in. Keep the low back and glutes fired throughout

Supreme Athlete

Sprinter Lunge Leaps

:30

Circuit #2

3

The key here is to lean forward as this will preferentially activate the glutes instead of the quads. Start and finish as if you were in a sprinters starting blocks position

DB / Kettlebell Swings

12

Let the DB or KB drop your hips into the correct position and then explosively fire your glutes and hamstrings to lift the DB/KB NOT your arms!

WEDNESDAY - ATHLEAN BURST TRAINING “Frozen Rope Workout” REST TIME: 2 MInutes After Each Round ROUND 1

REPS

ROUND 2

REPS

ROUND 3

REPS

Two Foot Hops

50

Two Foot Hops

50

Double Unders

50

Single Leg Hops (Right)

50

Single Leg Side to Side Hops (Right)

50

Boxer Shuffle

50

Single Leg Hops (Left)

50

Single Leg Side to Side Hops (Left)

50

Double Unders

50

Two Foot Hops Side to Side

50

High Knees

50

Boxer Shuffle

50

COMMENTS

The rules for this workout are simple. You must keep the rope in motion! Perform a series of jumps in succession (with built in brief rest time to switch rope positions) and DON’T step on the rope, stumble or miss. If rope stops (freezes) then you must drop down and perform 10 Plyo Pushups for a penalty. Every time your task is interrupted by a misstep, it’s back to the ground. So I guess you’ve got two choices….improve your conditioning and quicken up those feet or get a helluva upper body workout. Seems like a no-lose proposition to me! Complete up to three times for a serious conditioning workout! Remember, if at any point during this workout, other than when scripted, the rope stops moving due to trips, slips or fatigue… you’ve got to drop and do 10 Plyo Pushups as a penalty!

32

WEEK 11 CHALLENGE X-11: SUPREME ATHLETE TRAINING PHASE T H U R S DAY - AT H L E A N S U PR E M E AT H L E T E T R A I N I N G PH A S E Upper Push REST TIME: 90 Seconds Between Circuits CIRCUIT

EXERCISE

REPS

DB Thrusters

10-12

SET

COMMENTS

This push press variation relies on the timing of the quads and shoulders working together to drive the weights up overhead

Supreme Athlete Circuit #1

DB / Plate 8’s

8

Single Leg DB Side

12

3

Laterals

Athlete Circuit #2

Same benefits of the classic side lateral DB raise with the added athletic requirement of balance and stability. Do 6 reps on one leg then switch midset for 6 on the other

DB Punches

:30

Keep the DB’s at shoulder level even as you fight fatigue to truly burn out the front delts

DB Incline Bench

10

Don't lower the DB's beyond a point where your elbows are bent 90 degrees and your upper arms are parallel to the floor

Press Supreme

Keep the arms outstretched in front of you to maximize the delta recruitment in this exercise

Plyo Pushups Tubing 1 Arm Crossover Shuffle Pushups

in order to protect your shoulders F 12 each

You can either perform a clapping pushup here or just explosively clear your body off the ground for a slightly less 3

difficult version Be sure to activate the abs to keep your body from twisting back in the direction of the anchor point of the tubing

arm 10

Keep your shuffle quick and precise as this will help you to improve your upper body agility and quickness as you simultaneously work your strength with the pushups

Bodyweight

F

You can do these anywhere…on a kitchen counter, a bar, the side of a bench, etc

Triceps Extensions Supreme Athlete Circuit #3

Alt. Woodchopper Pushdowns Stepping Band Push Aways

12 each side F

3

Alternate reps to the right and left and be sure to involve the hips by pivoting off the back leg as you press down to the opposite side Engage the abs right away by stepping out far enough to feel the abs begin working. From here simultaneously step out and extend your arms to burn out those triceps

33

WEEK 11 CHALLENGE

THE FINAL FOUR CHALLENGE THE LOW DOWN

You’ve trained your a** off over the last 11 weeks and have pushed through every challenge on your way to achieving the ripped, lean muscle of an athlete while learning how to move and function like one at the same time. That said, you didn’t think you could earn the title of “ATHLEAN SUPREME ATHLETE” without being put to one final test did you? Just as with any great athletic achievement you’re going to have to “P.A.S.S” a significant hurdle and defeat a opponent is your own self doubt and desire to be crowned “supreme”!

SCORING

HERE IS THE WORKOUT

The task is straight forward. At the root of all elite professional athletes are four above average qualities that dictate high level performance. These are ( P ) Power Endurance, ( A ) Agility, ( S ) Strength and ( S ) Stability. The “Final Four” will test you n each of these areas and demand that you demonstrate an excellence in every one! You will perform a continuous c rcuit of the

follow ng four tasks (resting only 30 seconds between each). You MUST achieve each of the scores associated with each task. After you’ve completed one round however…you’re work will still yet to be complete. As there is one final quality that an elite

Scoring is determined first by your ability to complete all of the tasks in ONE round and then if you are able to repeat this performance for all FOUR rounds! Top Score of 4 for each round is possible with a total score of 16 possible!

athlete must demonstrate and that is ( S ) Stamina! The “four” in the “Final Four” Challenge refers not only to the qualities but

AthLEAN Basix

LESS THAN 10

rest 60 seconds between rounds. The goal is to be able to run through all 4 rounds without failing to accomplish a single task.

AthLEAN Solid

10- 11

AthLEAN Pro

12 - 13

AthLEAN Elite

14 - 15

also the number of times that you must “Pass” this c rcuit in a row n order to be deemed Supreme! Complete each circuit and Can you last? Will you advance to the final week n your body transformation, the ATHLEAN BURST TRAINING BLITZ? It’s time to find out f you “P.A.S.S.”…or well….I don’t even want to say the word! SKILL

EXERCISE

GOAL

REST

(P)ower Endurance

30 Second Cone Test

30

:30

TOUCHES

Using either a 12” cone or a stack of books, dumbbell placed on it’s end, etc…jump side to side over the cone as many times as you can in 30 seconds

(A)gility

The Side Step Test

:30

TOUCHES

Place something flat on the ground and hop to left, chop your feet, hop backto the right, chop your feet and continue as many times in 60 seconds

50

COMMENTS

(S)trength

Bench Press Bodyweight

2:00

:30

If using DB’s, the total weight in both hands should be equal to approx. 80% of your bodyweight

(S)tability

2 Minute Plank Test

2:00

:60

You must be able to hold a plank for two minutes on your elbows without breaking form or falling to the knees

AthLEAN Xtreme

16

BEAT THE BOSS!

16

(30 Second Cone Test - 62/61/61/60 Side Step Test - 50 Touches in all attempts Bench Your BW (85lb Dumbbells) x 10 in all attempts 2 Minute Plank Test x 2 m nutes in all attempts

QUALIFICATION FOR PROGRESSION TO X-12: Score at a level PRO or better

34

WEEK 12 X-12: ATHLEAN BURST TRAINING BLITZ

“SOMETHING DEEP IN MY CHARACTER ALLOWS ME NO OTHER OPTION BUT TO TAKE THE HITS, GET UP, AND THEN GET ON WITH TRYING TO WIN.” —FC BARCELONA STRIKER LIONEL MESSI IntroduXion: What’s that? You’ve made it to ATHLEAN SUPREME ATHLETE status and didn’t think there was anything more to achieve? Are you kidding? As any professional athlete (or even top executive) could tell you…GETTING to the top is only half the battle; STAYING there is often times even harder! Relying on that philosophy, we’re going to see if you are truly an athlean warrior ready to stand the test of time or an overnight sensation with no staying power by putting you to one final test…our Burst Training Blitz week! With a series of workouts waiting for you this week that are going to force you to be at the absolute peak of your game (physically and mentally), the Burst Training Blitz is going to determine whether you’ll be “X”TREME…or just X-tinguished! InstruXions: With each of this week’s Burst Training workouts different from each other, the rules and instructions will vary from workout to workout. In Mon-

day’s “MMAyhem” Workout, you’ll need to unleash the animal inside to survive three rounds of this extreme fighting workout. Next up, Tuesday’s ominous sounding “Pushups, Pullups, and Planks…Oh S%*T!” workout takes your body through three of the most basic movements with anything BUT a basic impact on your body! Just when you thought you could use a rest, the much heralded “Olympic Bar Blitz” workout from youtube makes it’s intense encore as The “Olympic Bar Blitz X-TREME Edition” on Wednesday, to put the finishing touches on your explosive, powerful, high performance physique you spent the last 11 weeks carving out. Finally, following a much needed day away from the gym, you’ll need to return on Friday to face the physically demanding beast that is the “ATHLEAN MATRIX”…and appropriately, there is only one place where that can happen, back in the “X”BOX…where your whole journey to “ATHLEAN” began!

MONDAY - ATHLEAN BURST TRAINING BLITZ “MMAyhem Burst Training” Workout REST TIME: Variable Depending On The Individual Workout. See Workout For Specific Times. ROUND 1

TIME

INSTRUXIONS

Shadow Boxing Combo

:30

Before you can “Reign” Supreme as an Athlean “X-Treme” warrior, you first must prove you can be king…as in the king of the

Alternating Step Through Pushups

:30

cage, with this full contact, no holds barred MMAyhem Burst Training Workout! Joining forces with Jeff Cavaliere is a World Champion

Roll into Sit Up Elbow Thrusts

:30

Alternating Step Through Pushups

:30

With power and quickness ruling every movement (and even quicker transitions needed to do this explosively), the MMAyhem will serve

Roll into Sit Up Punches

:30

as your first test to determine your progress through Burst Training Blitz week. Will you win this 3 round battle or will you tap out? The

X-treme Band Shoot Lunges

:30

X-treme Band Knee Thrust Scrambles

:30

Brazilian Jiu Jitsu fighter and trainer to the French National Full Contact Fighting Team…bringing the authenticity you’ve come to expect, as well as the heart racing, sweat pouring effectiveness you’ve come to hate from every Burst Training ATHLEAN-X Workout.

rules on this one are straight forward. Perform each of the exercises or combos for 30 seconds at the highest intensity level you can. Proceed from one to the next without resting, making great efforts to minimize the transition time to near zero. It will help to have your X-treme band already set up for the final two exercises. Once you’ve completed one complete round of the exercises you will earn a 1 minute rest. For an additional challenge, try to decrease this rest period to as short as you can, while still able to complete all 3 rounds in good form. Repeat the circuit for a total of 3 rounds without “tapping out” and you will have survived your first test in this week’s Burst Training Blitz! Using just a stopwatch, and the above listed equipment you will look to accomplish 3 complete rounds of the

REST 1 MINUTE / REPEAT 2 MORE ROUNDS

following circuit. REPEAT 2 More Times = 13:30 Seconds Total

35

WEEK 12 X-12: ATHLEAN BURST TRAINING BLITZ TUESDAY - ATHLEAN BURST TRAINING BLITZ “Pushups, Pullups, and Planks….Oh SH*T” Workout REST TIME: No Rest...Your Rest Is Your Plank Time! Complete 5 Straight Rounds! EXERCISE

REPS

INSTRUXIONS

Pushups

40

Dorothy had Lions and Tigers and Bears to worry about…if only it was so easy for you! Welcome to the ominously sounding second test in your Burst

Pullups

12

Training Blitz week, Pushups, Pullups, and Planks…Oh SH*T (otherwise known as the “PPP”). Who knew that three simple bodyweight exercises could

Plank

:60

be so difficult? In fact, by this point in the program you’ve done too many of these exercises to count. So then why should this be any tougher? It’s all in the cumulative effect. Even the most novice of athletes can shine for a single moment…make one incredible play, score a single goal, or block a game winning shot. The true standout is the one that can do it over and over again…each time appearing to have the same energy and intensity as they did on the first (or at least doing a great job of faking it if they don’t). Your challenge today will be very much the same. Will you be able to deliver the consistency of effort needed to complete the 5 “rest-free” rounds of the “PPP”? Did I just say, REST FREE? Yes. OH SH*T!!!!! This seemingly simply bodyweight challenge is made to be anything but by the fact that you are required to complete 5 rounds of this without taking a single rest. Well, that is unless you consider 1 minute of planks a rest period! With a stopwatch and a pullup bar at your disposal, perform 40 consecutive pushups in good form, then immediately transition to 12 pullups and finally end with 1 minute of a plank performed on your forearms. To maximize the difficulty of this challenge, it is best to minimize the exercise transition distance between the three movements. To do this, simply perform your pushups and planks directly beneath the pullup bar you’re using and you’re good to go! Attempt to complete 5 consecutive rounds with no rest other than the time you’ll be statically holding your plank. I know, that’s not really a rest, but then again…this workout is part of the Burst Training Blitz NOT the Burst Training Blitzzzzzzzzz!! Losers snooze and and winners finish! What will you be?

WEDNESDAY - ATHLEAN BURST TRAINING BLITZ “The Olympic Bar Blitz X-TREME Edition” Workout REST TIME: No Rest Time Between Exercises...C’mon This is X-TREME! EXERCISE

Thrusters

REPS

INSTRUXIONS

8

As we continue to run you through a battery of grueling physical tests here in Burst Training Blitz week…it seems fitting that

Landmines (each side)

8

our version of the “Bar Exam” sits between you and your final workout. Welcome to the Olympic Bar Blitz…X-TREME Edition! As

Jump Twist Thrusts (each side)

8

One Arm Snatch Split Squat Jumps

8

those of you know that attempted the original OBB from youtube, it is quite possible to deliver a killer total body workout with nothing more than an Olympic Bar and a single weight plate! But that was then…and this is X-TREME, so it’s now time to “raise the bar” even further. With even more explosiveness, strength, core stability, and sheer power demanded of you on every move

(each side)

in this workout you’ll once again prove to yourself that where there’s a bar (and a corner of the room), there’s a workout…and

COMPLETE ENTIRE CIRCUIT, REST TO CATCH YOUR BREATH AND REPEAT FOR 2 MORE ROUNDS

and one incredible test of your “meddle” and guts. Will you be taking home the “gold” in this Olympic Challenge? Much like the original Olympic Bar Blitz workout from youtube, all you’ll need is an Olympic Bar, a towel, a single weight plate (10, 25, 35 or 45lbs depending on your strength), and the corner of a room. You’ll begin by anchoring the bar in the corner by placing the unweighted end into the towel that is bunched up to provide padding and protection of the walls of the corner you’re doing this in (especially if you’re doing this at home!). From there you’ll attempt to complete 8 reps of each of the 4 exercises in the circuit (remembering to perform both the right and left sides when applicable) as quickly as you can while always making sure to maintain proper form. Make it through the entire circuit without failing and your reward is…two more times through the circuit!!

36

WEEK 12 CHALLENGE THE ATHLEAN MATRIX CHALLENGE THE LOW DOWN

And then there was one, one last challenge standing between you and ATHLEAN Immortality…the MATRIX! As you would have guessed, with a program as difficult as this so far, its parting challenge is designed to be anything but a walk in the park. In fact, it is more likely to remind you of a nonstop action sequence from the popular 90’s movie bearing the same name (without a single second of slow motion to interrupt this heart pounding final test)! To prevail you’re going to have to weave your way through the “X” Shaped Matrix as you race against the clock to complete a series of progressively more difficult exercise combos, each time for more reps than the last. The time limit for each leg of the “X” will remain the same however (60 seconds) so your determination to overcome the MATRIX will greatly factor into your ability to do so, as the lactic acid accumulates, your lungs burn, and fatigue firmly settles in. You’re at the finish line now. Are you going to run to it…or through it?

SCORING

HERE IS THE WORKOUT

30 REPS 10 1-ARM INVERTED

“X” marks the spot…literally. You are going to rely on the pattern or matrix within the shape of the letter “X” to

10 CHIN UPS

dictate your progression (or regression) through this test.

ROWS 2

50 REPS

25 PLYO INVERTED 25 DOUBLE UNDERS ROWS

1

7

8

Scoring is determined first by your ability to weave your way through the arms of the “X”.

See how

many you can successfully conquer in the given time allotment. Yes, it’s hard...but you are “X”-treme

You will start in the center of the “X” and be returning here after either a successful trip through one of the 4 arms of the letter as you move your way around to the finish line, or

Athlean-X

1 MIN LATERAL BURPEES

as a redo after not being able to complete the prescribed

matriX

number of reps in 1 minute for that specific combo. If you return on a redo then you get one final crack at the arm

3

that sent you back in the first place. Fail again and it’s over

20 BOX JUMPS

for the day. Make it through and keep moving through the

4

20 PUSHUPS 15 MULE KICKS

6

15 SPLIT SQUAT JUMPS (EACH LEG)

45 REPS

40 REPS

“X” to the finish!

5

aren’t you? Good luck! AthLEAN Basix

FAIL TO COMPLETE THE 1ST ARM

AthLEAN Solid

FAIL TO COMPLETE THE 2ND ARM

AthLEAN Pro

FAIL TO COMPLETE THE 3RD ARM

AthLEAN Elite

FAIL TO COMPLETE THE 4TH ARM

EXERCISE

GOAL

AthLEAN Xtreme

COMPLETE THE MATRIX

1 Minute Lateral Burpees 

All 30 reps need to be completed in :60

BEAT THE BOSS!

MASTERED THE MATRIX

All 30 reps need to be completed in :60

QUALIFICATION FOR PROGRESSION TO ?: TO BE CONTINUED

10 1-Arm Inverted Rows (each arm)

10 Chinups 1 Minute Lateral Burpees 

20 Box Jumps 

1 Minute Lateral Burpees 

15 Single Leg Bulgarian

Split Squat Jumps (each leg)  1 Minute Lateral Burpees 

20 Pushups

All 45 reps need to be completed in :60

15 Mule Kicks

25 Jump Rope Double Unders

All 50 reps need to be completed in :60

25 Plyo Inverted Rows

37

AX2 Workout-.pdf - PDFCOFFEE.COM (2024)

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