Full Body ATG Twice Per Week
This article is adapted from the Athletic Truth Group.
It has been tested by Dr Brian Lanoue and is approved as advice for our practice members to incorporate for full body strengthening and rehab.
All links to ATG programming are listed below in order to link to their services.
WHY 2 DAYS PER WEEK FULL-BODY?
This is the newest ATG system Dr Brian has been adopting as his clinical hours have increased, his ability to attend CrossFit classes has decreased and he’s working on through some aches and injuries after his half-marathon training.
This is the program he’s using for his basic strength and mobility training. On top of this he’s still attending CrossFit once per week, playing sports once per week and running or hiking throughout the week as well.
He’s been doing the ATG training Tuesdays and Thursdays.
The two workouts in this article could easily be broken up into four workouts: 2 lower and 2 core/upper.
But once he gets started, it’s more efficient to continue until my whole body is trained.
This whole sequence takes 45 to 75 mins depending on how much you space out the workouts.
As business and family commitments change, Dr Brian will adopt new programming… but for now, this is what works.
We will provide YouTube links to all exercises in order to perform them correctly, otherwise you can use this blog as a quick reference to the workout routine.
THE ROUTINE
1. Optional warmup with a turf and sled. I go forward and backward 4 times, which adds up to 100 yards.
Dr Brian also recommends substituting 5 mins of backwards walking at full elevation on a treadmill when you cannot access a sled and turf.
Alternatively, use can also try this banded workout.
2. Lower legs: slant calf raise, then tibialis raise, then seated calf raise. Up to 20 reps each.
3. Then I do ATG split squat or slant squat. 4 sets of up to 12 reps per side for the split squat, and 4 sets of up to 20 reps for the slant squat.
4. In between the split squats or squats, I sandwich a set for behind my knees with an eccentric (the way down) Nordic or with the hamstring curl machine. 3 sets of up to 5 Nordics or 8 hamstring curls.
5. Then I work farther up my backside with full-stretch Romanian deadlifts or back extensions. 2 sets of up to 20 each.
6. While I rest my back, I sandwich a set of cable reverse squats or QL extensions. 1 set of up to 20.
7. Before I fully move on from the lower body, I do a quick flexibility routine. However, you could also do this on your off days: couch stretch 45 seconds per side, piriformis push-up 20 reps per side, pancake 20 reps, and elephant walk 20 reps per side. I do 1-2 rounds of these.
8. Then I do a pulling motion for the upper body: rows or pull-ups. 2 sets of up to 12 reps.
9. After each set of upper body pulling, I do an upper body press, either ATG-style shoulder or chest presses. 2 sets of up to 12 reps.
10. And after each set of presses, I do a set of up to 12 pullovers or up to 20 face pulls for extra upper body mobility and protection.
CONCLUSION & FULL SCHEDULE
This flow is very efficient for me and allows me to get all the ATG gains I desire right now.
Because it flows from the ground up, I can even film educational content mid-workout and pick back up wherever I left off.
But don’t forget about my “competition day” on the weekend!
This work is the foundation to be able to do the activities that you want to do outside of the gym… or heal and recover from the injuries that have prevented you from fully enjoying your activities.
So I’m not saying my two full-body, ground-up workouts are “perfect” for all goals, but I am pointing out that if you add one more workout specific to YOU, this program could work for a variety of goals.
Whether you like hiking, lifting heavier weights or running, you might be surprised how well this slow and steady formula works long-term.
I used to assume I had to train every day.
But I’m enjoying exercise as much as ever, and I’m more athletic than I’ve been “despite” only 3 total workouts per week.
So at the very least, I hope this article gives some refreshing perspective on how simple your lifetime exercise formula could be.
I am seeking my “lifetime exercise formula” and this is the best I’ve got so far.
I hope this article useful.
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