Module 5

IThis is where we really go to work. After a short story about my personal journey you will learn a concept called ESD which will combine strength and endurance work in a fun and demanding practice session. You will learn about the most important compound movements and a few exercises that are most likely new to you. It is a mix of bodyweight and resistance training paired with new chapters to the things you already now. There is a good amount of new mobility and stretching and in the end we will come back to a picture that we have already covered multiple times in the previous modules. This module will make you a lot stronger and healthier overall.

 

Total watchtime: 1 hour and 11 minutes

 

Equipment needed: training bench or similar tool, rack (not absolutely necessary but it will make squats much easier), medicine balls, resistance bands, optional kettlebells, dumbbells and/or a weight vest

Step 1 - René's Journey

(12 minutes)

I want to start module 5 to tell you my personal story.

Step 2 - Cardio Training

(7 minutes)

Cardio training also known as endurance training is a term that many people dislike. But there is an option to design this training part better to finally change it into something that you look forward to.

Step 3 - Cardio Demo

(10 minutes)

In this video you will get a cardio workout demo that you can follow-along right on the spot with no equipment. You just need a bit of space around you.

Step 4 - Next Level Upper Body

(6 minutes)

In this video you will learn about the basics of upper body training. You do not need to thing about certain muscles that you want to work on and rather focus on the two main movements pushing and pulling.

Step 5 - The Pull-Up

(4 minutes)

After we have covered pushing in depth we will now focus on one of the best exercises of all time. The number one basic pulling movement. The Pull-Up.

Step 6 - Get Stronger With Bands

(6 minutes)

If you struggle with what you just learned, here is a tool that you can use to improve on your Pull-Up. On top of that the superband is very useful for a lot of other exercises.

Step 7 - The Dead Lift

(5 minutes)

The Dead Lift is the best strength exercise for you posterior muscle chain. You must utilize your whole body in order to get the most out of it. While doing so you will get multiple positive effects.

Step 8 - Squat Variations

(4 minutes)

What the Dead Lift is for the posterior chain, is the Squat for the anterior chain. The Deep Squat is a main part of this workout series since module 2 in terms of overall mobility. Now we will focus on how to build strength with this exercise.

Step 9 - Stretches For You

(4 minutes)

From now on you will get stretches in every module. They are designed to be a perfect fit for the other exercises and while increasing mobility, strength and flexibility the are also here to optimize your recovery.

Step 10 - Medicine Ball Training

(5 minutes)

Medicine ball training is core training in most cases. Find out why by watching this video.

Step 11 - Seated Good Mornings

(4 minutes)

The exercise that goes by the name of Seated Good Morning has it’s place in the universe of ATLAS under the umbrella of loaded mobility. With it you have the opportunity to work harder on a balanced and comfortable deep squat.

Step 12 - The Workouts

Step 13 - Finishing The Layers

(6 minutes)

To finish off this module we will come back to the whiteboard to talk about the upper layers of the human mind.