Athlete Roadmaps

MALE ATHLETE ROADMAP
The targets below are just that - targets.

They are things most people can’t do without training, but they are possible to achieve with scalable training.
The goal of these are to build a resilient, athletic body with no tight or weak links!
◻︎Tib Bar Raise - 1x15 @ 20% BW

◻︎Single-Leg Standing Calf Raise - 1x10/10 @ 33% BW
◻︎Single-Leg KOT Calf Raise - 1x15/15 @ 25% BW
◻︎Marty St. Louis Nordic - 1x5 @ 100% BW *shoulders above hips on the way up, :04 down each rep
◻︎Heel-Elevated 6” Step Up - 1x15/15 @ 50% BW
◻︎Petersen 6” Step Up - 1x15/15 @ 50% BW
◻︎Heel Up Split Squat - 1x8/8 @ 25% BW/hand
◻︎Heel Down Split Squat - 1x8/8 @ 25% BW/hand
◻︎VMO Squat - 1x20 @ 25% BW
◻︎KOT Squat - 1x5 @ 100% BW *getting knees all the way down to a 2” mat on the floor
◻︎Garhammer Raise - 1x12 @ 100% BW *Thighs stay above parallel
◻︎Hip Flexor Lift- 1x20/20 @ 10% BW
◻︎Couch Stretch - 1x:45/:45 *touch your shoulders to the wall with glutes contracted and shin against wall
◻︎Incline Pigeon Stretch - 1x:45/:45 *touch your head to foot, lowest incline
◻︎Butterfly - 1x1 @ 12.5% BW/hand *knees to floor
◻︎Seated Pancake - 1x:45 *head to floor
◻︎Seated Goodmorning - 1x10 @ 66% BW *getting abs to bench
◻︎Full-Stretch RDL - 1x12 @ 100% BW *getting lower back below parallel without rounding, and with knees behind ankles
◻︎Jefferson Curl - 1x10 @ 25% BW *getting wrists below toes
◻︎Back Extension - 1x8 @ 50% BW *SLOW AND CONTROLLED
◻︎45° Teapot - 1x10/10 @ 25% BW
◻︎Chinup - 1x10 @ 100% BW
◻︎Dip - 1x10 @ 100% BW
◻︎45° Incline DB Press - 1x8/8 @ 40% BW/hand
◻︎Behind The Neck Press - 1x8 @ 66% BW
◻︎Seated DB Shoulder Press - 1x8 @ 33% BW/hand
◻︎Cross-Bench DB Pullover - 1x10 @ 25% BW *getting elbows and hips below shoulders
◻︎DB External Rotation - 1x8/8 @ 10% BW *controlling down for :04 on each rep
◻︎Powell Raise - 1x8/8 @ 10% BW *controlling down for :04 on each rep
◻︎Trap-3 Raise - 1x8 @ 10% BW/hand *controlling down for :04 on each rep
◻︎Neck Bridge - 1x3 @ 100% BW *feet on the floor, head on a bench, holding for :08 on each rep
◻︎Neck Flexion - 1x10 @ 10% BW
If you want me to check your form or officially validate your performance, DM me on Instagram @nwfit.nolan
FEMALE ATHLETE ROADMAP
The targets below are just that - targets.
They are things most people can’t do without training, but they are possible to achieve with scalable training.
The goal of these are to build a resilient, athletic body with no tight or weak links!
◻︎Tib Bar Raise - 1x15 @ 12% BW

◻︎Single-Leg Standing Calf Raise - 1x10/10 @ 25% BW
◻︎Single-Leg KOT Calf Raise - 1x15/15 @ 15% BW
◻︎Eccentric-Only Nordic - 1x5 @ 100% BW *shoulders above hips, :04 down each rep
◻︎Heel-Down 6” Step Up - 1x15/15 @ 40% BW
◻︎Heel-Elevated 6” Step Up - 1x15/15 @ 40% BW
◻︎Heel Up Split Squat - 1x8/8 @ 15% BW/hand
◻︎Heel Down Split Squat - 1x8/8 @ 15% BW/hand
◻︎VMO Squat - 1x20 @ 15% BW
◻︎KOT Squat - 1x5 @ 100% BW *getting knees all the way down to a mat height that puts your shins parallel to the floor
◻︎Garhammer Raise - 1x12 @ 100% BW *Thighs stay above parallel
◻︎Hip Flexor Lift- 1x20/20 @ 6% BW
◻︎Couch Stretch - 1x:45/:45 *touch your shoulders to the wall with glutes contracted and shin against wall
◻︎Incline Pigeon Stretch - 1x:45/:45 *touch your head to foot, lowest incline
◻︎Butterfly - 1x1 @ 10% BW/hand *knees to floor
◻︎Seated Pancake - 1x:45 *head to floor
◻︎Seated Goodmorning - 1x10 @ 40% BW *getting abs to bench
◻︎Full-Stretch RDL - 1x12 @ 80% BW *getting lower back below parallel without rounding, and with knees behind ankles
◻︎Jefferson Curl - 1x10 @ 15% BW *getting wrists below toes
◻︎Single-Leg Back Extension - 1x8/8 @ 20% BW *SLOW AND CONTROLLED
◻︎45° Teapot - 1x10/10 @ 10% BW
◻︎Chinup - 1x1 @ 100% BW
◻︎Dip - 1x1 @ 100% BW
◻︎45° Incline DB Press - 1x8/8 @ 20% BW/hand
◻︎Behind The Neck Press - 1x8 @ 45% BW
◻︎Seated DB Shoulder Press - 1x8 @ 15% BW/hand
◻︎Cross-Bench DB Pullover - 1x10 @ 12% BW *getting elbows and hips below shoulders
◻︎DB External Rotation - 1x8/8 @ 7% BW *controlling down for :04 on each rep
◻︎Powell Raise - 1x8/8 @ 7% BW *controlling down for :04 on each rep
◻︎Trap-3 Raise - 1x8 @ 7% BW/hand *controlling down for :04 on each rep
◻︎Neck Bridge - 1x3 @ 100% BW *feet on the floor, head on a bench, holding for :08 on each rep
◻︎Neck Flexion - 1x10 @ 7% BW
If you want me to check your form or officially validate your performance, DM me on Instagram @nwfit.nolan

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MALE ATHLETE ROADMAP

The targets below are just that - targets.

◻︎Tib Bar Raise - 1x15 @ 20% BW

◻︎Tib Bar Raise - 1x15 @ 12% BW

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