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ATHLETIC REBUILD 12 WEEK HYBRID PROGRAM

A 3-PHASE HYBRID PROGRAM DESIGNED TO BUILD YOU INTO THE ATHLETE THAT CAN DO IT ALL

PHASE 1: Foundational Strength and Endurance

Build a solid fitness foundation with intentional programming that focuses on developing strength and endurance. Lay the groundwork for your fitness journey as you enhance your overall physical capabilities.

Week 1 of this phase will involve strength and aerobic testing to set a baseline for your next 12 weeks. You will use this data to determine your progress when you re-test in Week 12.

PHASE 2-3: Strength & Conditioning, Aerobic Capacity, and Anaerobic Threshold

Progress seamlessly through Phases 2 and 3, where our program delves into components of strength & conditioning while pushing your aerobic threshold, and building your anaerobic capacity.

 

Each phase is strategically designed by a physiotherapist to refine your athletic capacity, build resiliency and unlock new levels of performance.

SPLIT

MON

Compound: Squat

Accessory: Quads/Glutes

Mobility: Lower body

+ Core and Aerobic Conditioning

TUE

Compound: Bench

Accessory: Chest/Triceps

Mobility: Lower body

+ Functional core and stability

WED

Compound: Overhead press

Accessory: Shoulder/rotator cuff

Mobility: Upper body

+ Erg specific progressive con

THU

Compound: Deadlift

Accessory: Hamstrings/Glutes

Mobility: Upper body

+ Functional core and stability

FRI

Compound: Pull Up

Accessory: Back

Mobility: Lower body

+ Core and Aerobic Conditioning

EQUIPMENT

  • BARBELL

  • DUMBBELLS

  • KETTLEBELL

  • MED BALL

  • BANDS

  • ROWER/SKI/BIKE

5-day programming and adaptability for any lifestyle.

Access to a coach for questions & feedback.

Worldwide accessibility.

Delivered via an app for data tracking and progress.

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