ATHENA 12 week plan

12 wees duration. 4 progressive phases lasting 3 weeks each.

All phases contain 4 sessions per week. This is ideal, however those that recover quickly, may start the cycle again before the start of the following week.

Every week starts with a full-body strength session, and the other 3 sessions are split into Lower-body & Abs, Upper-body, and a Back, Butt and Thighs session (also known as the posterior chain) which improves posture and overall muscle balance.

There is specific focus on 2 exercises throughout: Pistol squats ( a single sided leg exercise) for lower-body strength, muscle balance, mobility, skill and core strength. For the upper-body there is focus on Pull-ups/Chin ups for upper-body strength and posture.

Each phase builds upon the strength, complexity and experience of the previous phase. This is known as ‘progeressive overload’ and is essential for an effective training plan.

All workouts begin with Mobility and Activation Prep (MAP) to prime the body for the workout to follow. This also helps to improve posture, technique and movement quality during the session. It also reduces the chance of injury.

All workouts should take an hour or less including the MAP warm up.

A well equipped gym is recommended however alternative exercises are listed at the end of each session to make the plan suitable for busy or less equipped gyms.

Every exercise contains clear directions as well as video demonstrations to ensure correct technique and tips to focus on throughout the repetitions.

Every programme includes the NUTRITION FIX. A comprehensive guide to eating for optimal health, support the physical training and steer clients towards their goals.

Macro and calorie targets for tracking intake are calculated after sign up and also provided in the Nutrition section of the app.