JUNE 2025

THE ATHLETIC ASCENT: NEXT LEVEL TRAINING
This program builds on your previous four weeks, introducing new variations and challenges while keeping shoulder health and dynamic movement at the forefront. Remember to always prioritize form and listen to your body, especially with the shoulder.


IGNITION SEQUENCE WARM UP (8-10 MINS - DAILY)

Dynamic Flow:
Forward Fold - Standing Back Bend x 5 flows
Plank - Down Dog - Up Dog x 10 flows
World's Greatest Stretch (don't forget the hamstring rockback!) x 10 per side

Shoulder & Scapular Prep:
Banded Pull-Aparts (Overhand & Underhand & External Rotation) x 10 each
Scapular Push-ups (on hands or knees) x 10

Hip & Spine Mobility:
Cat-Cow Figure-8s x 10 each direction
Spiderman Lunge with Thoracic Reach x 5 per side (deep lunge, elbow to floor, let leg fall open, then reach up)

Core Activation:
Crossbody Deadbug Core Press + Rep x 12 per side
1 Set




DAY 1 - THE GROUND BREAKER (Lower Body Power & Horizontal Push)

Goal: Build raw lower body strength and shoulder-friendly chest power.
Time Target: ~45 minutes including warm-up.
Rest: 60-75 seconds between sets.


USE IGINITION SEQUENCE WARM UP


BLOCK 1 - Earth Shakers (Deadlift Mastery)
Conventional or Trap Bar Deadlift:
- Warm-up sets: 2-3 sets (e.g., 50% x 5, 70% x 3, 85% x 1)
- Working sets: 3 sets of 5-6 reps
Focus: Maintain a neutral spine, drive through the heels, and keep the bar close. Be mindful of shoulder position at the top – avoid shrugging.


BLOCK 2 - Chest Chargers (Shoulder-Friendly Press)
- Dumbbell Bench Press (Flat or Slight Incline): 3 sets of 8-10 reps.
Focus: Keep elbows slightly tucked, control the eccentric (lowering) phase. Neutral grip if it feels better for the shoulders.

- Push-up (on elevated handles): 3 sets of 8-12 reps.
Focus: Full range of motion, controlled descent. Elevating hands can reduce shoulder stress.
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BLOCK 3 - Core Crucible (Anti-Rotation & Stability)
- Pallof Press (Standing or Half-Kneeling): 3 sets of 10-12 reps per side.
Focus: Resist rotation, maintain a rigid torso.

- Plank with Shoulder Taps (Slow & Controlled): 3 sets of 10-12 taps per side.
Focus: Minimize hip sway, keep core tight.
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DAY 2 - THE VERTICAL ASCENT (Upper Body Pull & Vertical Push)

Goal: Enhance pulling strength, build shoulder stability, and sculpt arms.
Time Target: ~45 minutes including warm-up.
Rest: 60-75 seconds between sets.


USE IGINITION SEQUENCE WARM UP


BLOCK 1 - Backbone Builders (Vertical Pull)
- Neutral Grip Lat Pulldown: 3 sets of 8-10 reps.
Focus: Pull with the lats, imagine pulling elbows to hips. Neutral grip is often more shoulder-friendly.

- Single-Arm Cable Row (Neutral Grip): 3 sets of 10-12 reps per side.
Focus: Drive elbow back, squeeze shoulder blade. Control the stretch at the start.


BLOCK 2 - Shoulder Sculptors (Controlled Overhead & Lateral)
- Half-Kneeling Banded Single-Arm Shoulder Press: 3 sets of 10-12 reps per side.
Focus: Use the band for assistance and control. Keep core tight, avoid arching back.

- Cable Lateral Raise (Single Arm): 3 sets of 12-15 reps per side.
Focus: Lead with the elbow, avoid shrugging. Keep the movement controlled and isolated to the side deltoid.


BLOCK 3 - Bicep & Tricep Blitz (Arm Isolation)
- Dumbbell Hammer Curls: 3 sets of 10-12 reps.
Focus: Keep elbows tucked, squeeze the biceps at the top.

- Overhead Rope Triceps Extension (Cable): 3 sets of 12-15 reps.
Focus: Extend fully, squeeze triceps. Control the stretch at the top.


BLOCK 4: Animal Flow Finisher (Dynamic Movement)
- Bear Crawl (Forward & Backward): 2 sets of 20-30 feet each direction.
Focus: Keep hips low, opposite hand/foot move together, controlled and fluid.

- Crab Walk (Forward & Backward): 2 sets of 20-30 feet each direction.
Focus: Keep hips off the ground, engage glutes and core.




DAY 3 - THE LEG LABYRINTH (Lower Body Strength & Explosive Push)

Goal: Develop powerful legs and dynamic core stability.
Time Target: ~45 minutes including warm-up.
Rest: 60-75 seconds between sets.


USE IGINITION SEQUENCE WARM UP


BLOCK 1 - Quad Quake (Squat Focus)
DB Goblet Squat:
- Warm-up sets: 2-3 sets. (e.g., 50% x 5, 70% x 3, 85% x 1)
- Working sets: 3 sets of 6-8 reps.
Focus: Maintain chest up, knees out, deep squat. If barbell causes shoulder discomfort, switch to Goblet Squats.


BLOCK 2 - Glute & Hamstring Gauntlet (RDL Focus)
- Romanian Deadlift (Barbell or Dumbbell): 3 sets of 8-10 reps.
Focus: Push hips back, slight bend in knees, feel the stretch in hamstrings. Keep a neutral spine.

- SL Stability Ball Hamstring Curl: 3 sets of 8-12 reps.
Focus: Control the lowering phase on full extension and curl on stability ball.


BLOCK 3 - Power Pounce (Plyometrics & Unilateral)
- Box Jumps (Low Box, Focus on Soft Landing): 3 sets of 5-8 reps.
Focus: Explosive take-off, land softly, absorb force. Ensure box height is safe for knees and ankles.

- Walking Lunges (Dumbbell or Bodyweight): 3 sets of 8-10 reps per side.
Focus: Controlled steps, stable torso, drive through the front heel.


BLOCK 4 - Core Command (Dynamic Core)
- Russian Twists (Medicine Ball or Bodyweight): 3 sets of 15-20 reps per side.
Focus: Rotate through the torso, not just arms. Keep feet on ground or elevated for challenge.

- Side Plank (with Hip Dip if comfortable): 3 sets of 30-45 seconds per side.
Focus: Straight line from head to heels, engage obliques. Add hip dip for more challenge.




DAY 4 - THE ATHLETIC ARSENAL (Full Body Dynamic & Conditioning)

Goal: Improve overall athleticism, coordination, and integrated strength.
Time Target: ~45 minutes including warm-up.
Rest: 60-75 seconds between sets.


USE IGINITION SEQUENCE WARM UP


BLOCK 1 - Dynamic Drivers (Full Body Power)
- Kettlebell Swings: 3 sets of 10-12 reps.
Focus: Explosive hip hinge, not a squat. Kettlebell should float, not be lifted by shoulders.

- Medicine Ball Slams (Overhead or Rotational): 3 sets of 8-10 reps.
Focus: Generate power from the core and hips. Use a soft ball. For overhead, ensure shoulder comfort.


BLOCK 2 - Pulling Prowess (Horizontal Pull & Scapular Stability)
- Chest-Supported Dumbbell Row: 3 sets of 10-12 reps.
Focus: Lying prone on a bench, pull dumbbells to chest, squeezing shoulder blades. Excellent for isolating the back.

- Banded Scapular Retraction & Depression (e.g., Band Pull-Aparts, Banded Rows): 3 sets of 15-20 reps.
Focus: Slow, controlled movements, feeling the shoulder blades move. Great for rotator cuff health.


BLOCK 3 - Animal Instincts (Movement & Coordination)
- Lizard Crawl: 2 sets of 20-30 feet.
Focus: Low to the ground, opposite hand/foot move together, like a lizard.

- Crab Reach: 2 sets of 8-10 reps per side.
Focus: From a crab walk position, lift one hand and reach across the body, lifting hips.

- Turkish Get-Up (Bodyweight or Very Light KB/DB): 2 sets of 3-5 reps per side.
Focus: Slow, controlled movement through all phases. This is a complex exercise; master bodyweight first and ensure no shoulder pain. Can also do 1/2 Get-Up.


BLOCK 4 - Core Conqueror (Integrated Core)
- Renegade Rows (on dumbbells, light weight): 3 sets of 8-10 reps per side.
Focus: Maintain a stable plank, minimize hip rotation while rowing. Use light weight to focus on anti-rotation.

- Hollow Body Hold w/ Arm Flutters: 3 sets of 30-45 seconds.
Focus: Lower back pressed into the floor, arms and legs extended, core tight.