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Untapped
by SLudlow
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ATG program
Workouts
Day 1: lower S&C/Upper Mobility
Sled 3mins
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
Sled 3mins
1 sets
Start
in App
Jump Rope 1-2mins
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
Jump Rope 1-2mins
1 sets
Start
in App
Med Ball Squeeze
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
Med Ball Squeeze
2 sets
Start
in App
4 Way Cat Camel
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
4 Way Cat Camel
2 sets
Start
in App
4 Way Neck Rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
4 Way Neck Rotation
2 sets
Start
in App
Hip Flexor Iso Hold
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
8
60 sec
2
8
60 sec
Hip Flexor Iso Hold
2 sets
Start
in App
Clam Shells (Side Plank)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
Clam Shells (Side Plank)
2 sets
Start
in App
Copenhagen Progression
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
Copenhagen Progression
2 sets
Start
in App
Bodyweight Tibialis Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
Bodyweight Tibialis Raise
2 sets
Start
in App
DB/Zercher ATG Squat Progression
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE8
10
60 sec
DB/Zercher ATG Squat Progression
2 sets
Start
in App
Db/Barbell Split Stance RDL
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE8
10
60 sec
Db/Barbell Split Stance RDL
2 sets
Start
in App
DB/Barbell Seated Goodmorning
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
60 sec
2
@RPE8
8
60 sec
DB/Barbell Seated Goodmorning
2 sets
Start
in App
Single Hip Flexor Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE8
10
60 sec
Single Hip Flexor Raise
2 sets
Start
in App
Single Leg KOT Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
Single Leg KOT Calf Raise
2 sets
Start
in App
DB Pullover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
60 sec
DB Pullover
1 sets
Start
in App
Jefferson Curl Progression
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
Jefferson Curl Progression
1 sets
Start
in App
triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
60 sec
2
@RPE6
15
60 sec
triceps extension
2 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
15
100 sec
curl
2 sets
Start
in App
Day 4: Upper S&C/Lower Long Range
Sled 3mins
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
Sled 3mins
1 sets
Start
in App
Jump Rope 1-2mins
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
Jump Rope 1-2mins
1 sets
Start
in App
Med Ball Squeeze
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
Med Ball Squeeze
2 sets
Start
in App
4 Way Cat Camel
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
4 Way Cat Camel
2 sets
Start
in App
4 Way Neck Rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
4 Way Neck Rotation
2 sets
Start
in App
Hip Flexor Iso Hold
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
8
60 sec
2
8
60 sec
Hip Flexor Iso Hold
2 sets
Start
in App
Clam Shells (Side Plank)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
Clam Shells (Side Plank)
2 sets
Start
in App
chinup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE8
10
60 sec
chinup
2 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE8
10
60 sec
seated shoulder press
2 sets
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
dip
2 sets
Start
in App
Gorilla Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
Gorilla Row
2 sets
Start
in App
Single Arm Flat DB Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
Single Arm Flat DB Press
2 sets
Start
in App
Trap 3 Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
Trap 3 Raise
2 sets
Start
in App
zottmann curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
zottmann curl
2 sets
Start
in App
QL Side Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
QL Side Raise
2 sets
Start
in App
DB Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
DB Shrug
2 sets
Start
in App
DB/Zercher ATG Squat Progression
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
DB/Zercher ATG Squat Progression
1 sets
Start
in App
Reverse Nordic
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
Reverse Nordic
1 sets
Start
in App
Wall Piriformis Stretch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Wall Piriformis Stretch
1 sets
Start
in App
Wall Groin
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Wall Groin
1 sets
Start
in App
Day 5: Lower S&C, Upper Long Rangew
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
bench press
1 sets
Start
in App