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