SADDIE TO BADDIE: Training by Liz Bristow in TrainHeroic

Body By Daddy

Coach
Liz Bristow

BUILD CONFIDENCE THROUGH SWEAT 

GETTING LEAN ✨ATHLETICALLY✨

GO FROM HEART BREAK TO HEART THROB 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 1-week program
Sunday
DAY 1🥵 START A RIOT

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Iso Squat Hold

3 x 0:30

B2

Squat Jump

3 x 10

B3

Alternating Reverse Lunges

3 x 0:30

C1

Pause Back Squat

4 x 6

C2

Box Jump

4 x 5

D1

Triple Pause Pullup

4 x 5

D2

Dip Bar Knee Tucks

4 x 10

E1

Med Ball Slam

5 x 0:30

E2

DB Farmer's Walk

5 x 40

E3

Hand Release Pushup

5 x 0:30

F1

Static Stretch

1 x 1:00

F2

seated splits stretch

F3

Pigeon Stretch

@ 1:00

F4

Foam Roll IT Bands

1 x 1:00

Monday
DAY 2 😅cardio-o

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Standing Calf Raises

2 x 0:15

B2

Pogo Jump

2 x 20

B3

Tuck Jump

3 x 5

C

Run

4 x 400

D

Run

1 x 800

E1

Static Stretch

1 x 1:00

E2

seated splits stretch

E3

Pigeon Stretch

@ 1:00

E4

Foam Roll IT Bands

1 x 1:00

Tuesday
DAY 3🔥BURN BABY

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

DB Push Press

5 x 5

B2

DROP SQUATS

4 x 10

C

DB Deadlift Pause

4 x 10

D

Barbell Hip Thrust

8 x 10

E1

Hanging Knee Raise

3 x 5

E2

Lying Leg Raise On Bench

3 x 10

F1

Alternating DB Hammer Curl

3 x 10

F2

Eccentric Bicep Curl

3 x 10

F3

V Bar Tricep Pushdown

3 x 12

G1

Static Stretch

1 x 1:00

G2

seated splits stretch

G3

Pigeon Stretch

@ 1:00

G4

Foam Roll IT Bands

1 x 1:00

Wednesday
WE REST 😴

A

Rest Day Yoga

B

Walk

1 x 3

Thursday
DAY 5⭐️SHINING

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Overhead Squat w/ PVC

1 x 10

B2

DB Snatch

3 x 10

B3

DB Jerk

3 x 10

C1

Pause Bulgarian Split Squat

4 x 6

C2

KB Elevated Sumo Squat

4 x 10

D1

DB Bench Press

4 x 8

D2

3 Point DB Row

3 x 10

E1

Bottom of the Dip Hold

4 x 0:05

E2

Dip

4 x 5

F1

Front Rack cArry + farmer carry

3 x 20

F2

Jumping Med ball Slam

3 x 10

G1

Static Stretch

1 x 1:00

G2

seated splits stretch

G3

Pigeon Stretch

@ 1:00

G4

Foam Roll IT Bands

1 x 1:00

Friday
DAY 6 😅 SWEAT THE SAD

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Single Leg Calf Raise

2 x 10

B2

Standing Calf Raises

2 x 0:10

B3

Double Leg supported pogo

2 x 10

Conditioning

C

5km Run

Perform a 5k Run. WEEEEEEE

D1

Dead Bug Cross Connect

3 x 10

D2

Single Leg Raise

3 x 10

D3

Sit-up

3 x 10

E1

Static Stretch

1 x 1:00

E2

seated splits stretch

E3

Pigeon Stretch

@ 1:00

E4

Foam Roll IT Bands

1 x 1:00

Saturday
WE REST 😴

A

Rest Day Yoga

B

Walk

1 x 3

SADDIE TO BADDIE