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Minimalist Athlete Program By: Salvador Ordoñez
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3 athletes joined
Program Description
Perfect for Athletes in Pre-season or if you don’t need periodization, it will cover all of the most important aspects needed as an Athlete for peak performance.We cant have all of our time devoted for fitness that why I created this program.You wont need any machines, just dumbbells, barbells and you body.Hope you enjoy it.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Athletics, Bodyweight Fitness, Olympic Weightlifting
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
30 minutes
Created
Mar 17, 2024 11:00
Last Edited
May 16, 2024 12:52
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Week 1
1 / 2 Weeks
Day 1
1
Wall Sit
1 Set
0.5 mins
@6
2
World's Greatest Stretch
1 Set
0.5 mins
@6
3
Hip Bridge March
1 Set
0.5 Reps
@6
4
Pogo Hop
2 Sets
8 Reps
5
Plank
1 Set
1 mins
6
100m Sprint
2 Sets
10 secs
@8.5
7
Forward Jump
2 Sets
3 Reps
@8
8
Lateral Jump
2 Sets
4 Reps
@9
9
Power Clean
3 Sets
2 Reps
@8.5
10
Hands on Hips Countermovement Jump
3 Sets
4 Reps
@8.5
11
400m Sprint
1 Set
2 mins
@10
12
Yoga
1 Set
10 mins
@6
Day 3
1
Iron Cross
1 Set
10 Reps
2
Plank
1 Set
1 mins
3
Sit Up
1 Set
50 Reps
4
Hollow Rock
1 Set
1 mins
5
Reverse Plank
1 Set
1 mins
6
Superman
1 Set
50 Reps
7
Neck Extension
3 Sets
12 Reps
@7.5
8
Y Raise
3 Sets
12 Reps
@8.5
9
Barbell Row
2 Sets
4 Reps
@8
10
Wide Grip Pull-Up
2 Sets
5 Reps
@8
11
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7.5
12
Skull Crusher
2 Sets
6 Reps
@8
13
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
14
Side Bend (Dumbbell)
2 Sets
10 Reps
@8
15
Single Leg Hip Thrust
2 Sets
7 Reps
@8
16
Yoga
1 Set
10 mins
@6
Day 5
1
Jog
1 Set
30 mins
2
Yoga
1 Set
10 mins
Day 4
1
Bear Crawl
1 Set
50 Reps
2
Iron Cross
1 Set
3
Push Up
1 Set
20 Reps
4
Bulgarian Split Squat (Dumbbell)
1 Set
5
Bench Press (Paused)
2 Sets
4 Reps
@8
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
7 Reps
@8
7
Abs Crunch (Weighted)
2 Sets
15 Reps
@8
8
Reverse Nordic Curl
2 Sets
5 Reps
@8
9
Yoga
1 Set
10 mins
10A
Chin-Up (Bodyweight)
2 Sets
@8
10B
Hammer Curl
2 Sets
15 Reps
@8
Day 2
1
Plank
1 Set
1 mins
2
Side Plank
1 Set
1 mins
3A
Jog
5 Sets
1-3 mins
@9
3B
Run
5 Sets
1-3 mins
@9
4
Hollow Hold
1 Set
1 mins
5
Yoga
1 Set
10 mins
Day 1
1
Wall Sit
1 Set
0.5 mins
@6
2
World's Greatest Stretch
1 Set
0.5 mins
@6
3
Hip Bridge March
1 Set
0.5 Reps
@6
4
Pogo Hop
2 Sets
8 Reps
5
Plank
1 Set
1 mins
6
100m Sprint
2 Sets
10 secs
@8.5
7
Forward Jump
2 Sets
3 Reps
@8
8
Lateral Jump
2 Sets
4 Reps
@9
9
Power Clean
3 Sets
2 Reps
@8.5
10
Hands on Hips Countermovement Jump
3 Sets
4 Reps
@8.5
11
400m Sprint
1 Set
2 mins
@10
12
Yoga
1 Set
10 mins
@6
Day 2
1
Plank
1 Set
1 mins
2
Side Plank
1 Set
1 mins
3
Jog
5 Sets
1-3 mins
4
Run
5 Sets
1-3 mins
5
Yoga
1 Set
10 mins
@6
Day 3
1
Iron Cross
1 Set
10 Reps
2
Plank
1 Set
1 mins
3
Sit Up
1 Set
50 Reps
4
Hollow Rock
1 Set
1 mins
5
Reverse Plank
1 Set
1 mins
6
Superman
1 Set
50 Reps
7
Neck Extension
3 Sets
12 Reps
@7.5
8
Y Raise
3 Sets
12 Reps
@8.5
9
Barbell Row
2 Sets
4 Reps
@8
10
Wide Grip Pull-Up
2 Sets
5 Reps
@8
11
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7.5
12
Skull Crusher
2 Sets
6 Reps
@8
13
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
14
Side Bend (Dumbbell)
2 Sets
10 Reps
@8
15
Single Leg Hip Thrust
2 Sets
7 Reps
@8
16
Yoga
1 Set
10 mins
@6
Day 4
1
Bear Crawl
1 Set
50 Reps
2
Iron Cross
1 Set
20 Reps
3
Push Up
1 Set
20 Reps
4
Bulgarian Split Squat (Dumbbell)
1 Set
5
Bench Press (Paused)
2 Sets
4 Reps
@8
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
7 Reps
@8
7
Abs Crunch (Weighted)
2 Sets
15 Reps
@8
8
Reverse Nordic Curl
2 Sets
5 Reps
@8
9
Yoga
1 Set
10 mins
Day 5
1
Jog
1 Set
30 mins
2
Yoga
1 Set
10 mins