Nates Gym
WorkoutPlanLibraryClients
WorkoutPlanLibraryClients

Plan

Programs

  • 2 Day Split1 weekNothing scheduled yet
  • Starter4 weeksGigiLidiaGabrielVivicaNateMon Full Body - Squat · Wed Full Body - Deadlift · Fri Full Body - Single Leg

Routines

  • Care: Ankle, Achilles & Hamstrings7 exercisesCalf Raise, Tibialis Raise, Nordic Curl, Single-Leg Romanian Deadlift, Knee-to-Wall (Ankle), Calf Stretch, Standing Hamstring Stretch
  • Care: Hips & Glute Activation6 exercisesGlute Bridge, Lateral Walk, Side-Lying Hip Abduction, Banded Clam Shell, Single-Leg Glute Bridge, Figure-Four Stretch (Glutes)
  • Care: Knee (Patellofemoral)7 exercisesTerminal Knee Extension, Wall Sit, Step-Up, Side-Lying Hip Abduction, Banded Clam Shell, Knee-to-Wall (Ankle), Standing Quad Stretch
  • Care: Low Back (McGill Big 3)6 exercisesCat-Cow (Spine), McGill Curl-Up, Side Plank, Bird Dog, Glute Bridge, Child's Pose (Back)
  • Care: Posture & Upper Back6 exercisesWall Slide (Shoulders), Band Pull-Apart, Face Pull, Prone Y-T-W, Thread the Needle (T-Spine), Doorway Chest Stretch
  • Care: Shoulder (Cuff & Scapula)8 exercisesScapular Push-Up, External Rotation, Internal Rotation, Scaption Raise, Prone Y-T-W, Band Pull-Apart, Doorway Chest Stretch, Bar Hang
  • Full Body - Deadlift9 exercisesDeadlift, Incline Bench Press, Hip Thrust, Tricep Extension, Lateral Raise, Calf Raise, Dead Bug, Copenhagen Plank, Banded Clam Shell
  • Full Body - Single Leg10 exercisesStep-Up, Lunge, Bench Press, Hip Thrust, Single-Arm Row, Shoulder Press, Bicep Curl, Calf Raise, Lateral Walk, Pallof Press
  • Full Body - Squat9 exercisesSquat, Bench Press, Single-Arm Row, Shoulder Press, Bicep Curl, Lateral Raise, Calf Raise, Face Pull, Pallof Press