Aidan Anderson Training

Strength & Conditioning
Coach
Aidan Anderson

Using body weight and dumbbells this program is great for people who have taken a big break from lifting weights and need to get back into it. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
$30
Get Back to basics
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Stability
Having a strong body with an unstable frame is dangerous. You need to build a certain amount of stability before you lift crazy weight. This program works on a ton of stability.
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Strength
Building strength is vital to have as a human being. We need it for daily tasks and to improve our longevity. Back to basics will leave you stronger by the end of the 4 weeks!
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Mobility
Most of our daily lives leave us feeling tight and not mobile. Back to basics will improve your range of motion and leave you more flexible!
Features
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Programming 5 days per week
Five days consisting of full body lifting splits. Building strength, balance, and confidence.
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Exercise Video Guidance
Videos to guide your practice and make execution easy
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Delivered through TrainHeroic
This app allows you to follow your program easily and efficiently.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 Back to Basics

A1

scap pushups on bench

2 x 15

A2

iso bird dog row hold

2 x 0:30

A3

Psoas lunge hold

2 x 0:30

B1

Dumbbell thrust press

3 x 15

B2

Dumbbell reverse lunges

3 x 15

B3

Dumbbell bird dog row

3 x 15

C1

Alternating dead bug

3 x 0:45

C2

side plank

3 x 0:30

Monday
week 1 Day 2 back to basics

A1

Y,T,A raises on bench

2 x 15

A2

single leg thrust on floor

2 x 15

A3

Dead hang

2 x 0:30

B1

Single leg RDL

3 x 15

B2

Kneeling single arm press

B3

Lat pullover

3 x 15

C1

Hollow body hold

3 x 0:30

C2

plank

3 x 0:30

Wednesday
Week 1 Day 4 Back To Basics

A1

Bear stance alternating shoulder tap

2 x 0:30

A2

Tripod hip raises

2 x 20

A3

Lat stretch

2 x 1:00

B1

Mountain climbers

3 x 0:30

B2

Alternating step ups

3 x 1:00

B3

Lateral kick throughs

3 x 0:30

C1

Heel taps

3 x 0:45

C2

one sided farmers carry

3 x 1:00

Thursday
Week 1 Day 5 back to basics

A1

Side lunge flow

2 x 15

A2

Scap pushup to worlds greatest

2 x 10

A3

Plank row iso hold

2 x 0:30

B1

Dumbbell side lunge

3 x 15

B2

Incline press

3 x 15

B3

Prone rows

3 x 15

C

Hollow body rocks

3 x 20

Saturday
week 2 day 7 back to basics

A1

Run

3 x 5:00

A2

Walking Lunges

3 x 2:00

B1

wall shoulder slides

2 x 15

B2

Kneeling T spine stretch

2 x 15

C1

90/90 hold

1 x 1:30

C2

Proposal stretch

1 x 1:30

Coach
More from Aidan Anderson Training
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What are you waiting for?

Putting training off will eventually creep up on a person. Back to basics is the kickstart you need to become a healthier version of yourself. It's simple and yet effective. It will push you without breaking you!

Get Back to basics
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