Minimalist Athlete Program
By: Salvador Ordoñez

Unlock your athletic potential with the Minimalist Athlete Program by Salvador Ordoñez. Over the course of two weeks, this 5-day-per-week regimen focuses on enhancing your power, speed, and strength using bodyweight and barbell exercises, all designed for a garage gym setup. Each session is carefully structured to build foundational strength and explosive movement, featuring dynamic drills like sprints, jumps, and strength training. Get ready to elevate your performance and transform your fitness journey with this efficient and effective program!

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.

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Week 1

Week 2

Power and speed day.The first 5 exercises are a warm-up; WNI (warm-ups never ignored)

Wall Sit

World's Greatest Stretch

Hip Bridge March

Pogo Hop

Plank

100m Sprint

Forward Jump

Lateral Jump

Power Clean

Hands on Hips Countermovement Jump

400m Sprint

Yoga

1:Athele Day: Power and Speed

Iron Cross

Sit Up

Hollow Rock

Reverse Plank

Superman

Neck Extension

Y Raise

Barbell Row

Wide Grip Pull-Up

Romanian Deadlift (Barbell)

Skull Crusher

Rear Delt Fly (Dumbbell)

Side Bend (Dumbbell)

Single Leg Hip Thrust

Day 3: Strengh day: posterior

Day 5: Recovery: Aerobic

Side Plank

Day 2: Cardio Day: Interval

Bear Crawl

Push Up

Bulgarian Split Squat (Dumbbell)

Bench Press (Paused)

Standing Behind Neck Shoulder Press (Barbell)

Abs Crunch (Weighted)

Reverse Nordic Curl

Day 4: Strengh day: Anterior

Hollow Hold

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