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12 Week Life Support

Matt Vincent

Coach
Matt Vincent

This is our 12 week life support program. It's a mixture of everything; breath work, movement, strength training, conditioning, and more.

This program helps best prepare you for life longterm and in shape for whatever challenges that come up along the way; 5k, 10 mile hike, powerlifitng meet. You name it. You'll only need to make small changes to this program to fixate on the goal.

This program will keep your engine and body at a high performance at all times. With 3 strength training days with finishers, 3 conditiong and movement days, and 1 fullbody recovery day.

These 12 weeks can be run on a loop indefinitely with continuous results.

Features
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Programming 7 days per week
There are 3 strength days and 4 conditioning, movement, & recovery days.
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Breathing Exercises
To enhance recovery and down regulate
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbells // Rack // Cardio equipment // Medicine Balls or Slamballs // 0-90 Bench
Recommended
Kettlebells
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Circuit

A

Daily Movement 1-2 minutes of each Spinal flexion & extension Spinal lateral flexion Spinal rotation

B

Walk

Monday
Week 1 Day 2

A

Cardio

1 x 5:00

Conditioning

B

Hip Warm-Up 1

1-2 minutes of each movement Quadruped Breathing Quadruped Flexion & Extension Knee Rolls 90/90 Hip flips 3 Stance Horse ISO

C

Box Jump

5 x 3

D

Barbell Hinge

5 x 5

E

Heels Elevated Goblet Squat

4 x 8

F1

Range Press

3 x 8

F2

DA Hanging

G1

Lateral Shift

3 x 10

G2

End range hip lift

3 x 10

H1

Split Stance Respiration Chops

2 x 5

H2

Nordic ISO Hold

2 x 3 @ 0:10

Circuit

I

Pick one and record time: Assault or Airdyne bike, go hard for 1.5 miles 500m Row 2000m Row Run 1 mile 10-minute max calories on rower or bike

J

Breathing: Exhale Focus

1 x 5:00

Tuesday
Week 1 Day 3

Circuit

A

Daily Movement 1-2 minutes of each Spinal flexion & extension Spinal lateral flexion Spinal rotation

B

Cardio

C

Walk

D

Breathing: Walking Exhale Hold

1 x 10:00

Wednesday
Week 1 Day 4

A

Cardio

1 x 5:00

Conditioning

B

Upper Warm-Up 1

Do 1-2m of each movement Quadruped Breathing Spinal Rotation Scap Cricles Prone Swimmers DA Hanging

C

Throws

1 x 5:00

D

DB Hang Power Snatch

4 x 6

E

SA Z Press

5 x 5

F1

Ankle Rocker Squat

3 x 10

F2

Lunge ISO

3 x 0:30

F3

Ankle Rocker Squat

3 x 10

F4

Lunge ISO

3 x 0:30

G1

Inverted Row

G2

PushUps

H1

Standing Spinal Flexion & Extension

2 x 5

H2

Double Leg Wall Calf Raise

2 x 15

Circuit

I

10-20 Min AMRAP: 30s Sprint of cardio choice 10 slam ball slams 10 goblet squats

J

Breathing: Exhale Focus

1 x 5:00

Thursday
Week 1 Day 5

Circuit

A

Daily Movement 1-2 minutes of each Spinal flexion & extension Spinal lateral flexion Spinal rotation

B

Cardio

C

Walk

D

Breathing: Walking Exhale Hold

1 x 10:00

Friday
Week 1 Day 6

A

Cardio

1 x 5:00

Conditioning

B

Knee Warm-Up 1

Do 1-2m of each movement Quadruped Breathing Deep Groin Stretch Full ROM Split Squat Side Split Push-Ups Lunge ISO

C

Seated Box Jump

5 x 3

D

Zercher Squat

5 x 5

E

Incline Bench Press

4 x 8

F1

Kick Stand DB Hinge

3 x 10

F2

SL Calf ISO

3 x 0:30

G1

Goblet SL Squat to Box

3 x 8

G2

Ankle Wipers

3 x 10

H1

DB Row

2 x 8

H2

Cross Legged Side Bend

2 x 10

Circuit

I

Pick one (different from Monday) and record time: Assault or Airdyne bike, go hard for 1.5 miles 500m Row 2000m Row Run 1 mile 10-minute max calories on rower or bike

J

Breathing: Exhale Focus

1 x 5:00

Saturday
Week 1 Day 7

Circuit

A

Daily Movement 1-2 minutes of each Spinal flexion & extension Spinal lateral flexion Spinal rotation

B

Cardio

C

Walk

D

Breathing: Walking Exhale Hold

1 x 10:00

12 Week Life Support