BENNEFIT PERSONAL TRAINING
Functional FitnessYou have found the perfect place to start!
This set of sessions serves as the TRIAL with BENNEFIT PERSONAL TRAINING. It is designed to give you exposure using the TrainHeroic App and how workouts are structured.
Within this program you will experience (3) sessions: (1) Lower Body Session, (1) Upper Body Session, and (1) Circuit Training Session.
These are some of the styles that you may find when purchasing a program by Cory.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warmup - Lower Body
Knee Hug x5 each leg Walking Quad Stretch x5 each leg Walking Toe Touch x5 each leg Reverse Lunge x5 each leg Air Squat x5 Butt Kicks x20 seconds High Knees In Place x20 second Split Squat Jumps x5 total
B
Bulgarian Split Squat
C1
Goblet Squat
C2
Step-Ups
D1
Romanian Deadlift
D2
Lying Leg Curl
E1
Pigeon Stretch
2 x 60
E2
Hamstring Rope Stretch
2 x 60
Dynamic Warmup - Upper Body
A
Band Dislocations Bird Dog Lifts Quadruped Shoulder Clock Quadruped T Rotations KB or DB Halo
B1
DB Bench Press
B2
1-Arm DB Row
C1
DB Arnold Press
C2
Lat Pulldown
D1
Straight bar cable bicep curl
D2
Tricep Pushdown
Prep
A
Dynamic Warmup - Lower Body
Knee Hug x5 each leg Walking Quad Stretch x5 each leg Walking Toe Touch x5 each leg Reverse Lunge x5 each leg Air Squat x5 Butt Kicks x20 seconds High Knees In Place x20 second Split Squat Jumps x5 total
Circuit
B
Set a timer for 30 Minutes. Complete as many rounds of the following sequence as possible. Self select rest time in between exercises and rounds for this day. 12 Air Squats 8 KB Swings 6 No Push Up Burpee (Jump is optional) 4 inch worm walk outs *End of round
C1
Pigeon Stretch
2 x 60
C2
Hamstring Rope Stretch
2 x 60
