Barebones Strong: Training by Samuel Brown in TrainHeroic

Practice Movement and Recovery

General Fitness, Strength & Conditioning, Personal Training, Functional Training
Coach
Samuel Brown

Are you looking to get into better shape without all the confusing fads and gimmicks in the fitness world today?

Enter Barebones Strong.  A program created by Practice Movement and Recovery designed to take you to higher levels of strength, endurance, and body composition utilizing basic principles and protocols that work!

The secret here is in the work.

If you do the work, put the time and effort into each workout, then you will find that you are going to get the results that you are looking for.

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Boost Performance!
Combining mobility work, strength training, and conditioning so that you touch upon all aspects of fitness so that you get the most bang for your buck!
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Work Hard, Recover HARDER!
Included in this program are recovery principles and modalities designed to get you ready for each and every training session! Not only that, but your endurance and work capacity will receive a boost you will be able to truly feel each week!
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Foundation for Future Success
The movement qualities and adaptations from this program will help you achieve success for years to come!
Equipment
Recommended
Dumbbells // bands // some form of cardio equipment or basic gym membership.
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Sample Week
Week 1 of 8-week program
Sunday
Barebones Strong: Week 1 Day 1

A1

Plank

3 x 30

A2

McGill Birddog

3 x 5 @ 10

A3

Side Plank

3 x 30

B

Agile 8

C1

DB Front Squat

4 x 8

C2

1-Leg RDL Isometric Hold

4 x 8

D1

Goblet Squat

1 x 60

D2

Push-Up

1 x 60

Circuit

E

DB Lateral Lunge x10 each leg Banded Good Morning x 15 Banded Pullup x 8 See how many rounds you complete in 12 minutes

Sunday
Non-Negotiable Daily Walks

A

Walk

3 x 10:00

Monday
Non-Negotiable Daily Walks

A

Walk

3 x 10:00

Tuesday
Barebones Strong: Week 1 Day 3

A1

Plank

3 x 30

A2

McGill Birddog

3 x 5 @ 10

A3

Side Plank

3 x 30

B1

Side Lying Windmill

2 x 8

B2

Lying Scapular Retractions

2 x 8

C1

One-Arm DB Bench Press

4 x 8

C2

1-Arm DB Row

4 x 8

D1

DB Floor Press

1 x 60

D2

Bent Over Row

1 x 60

Circuit

E

Half Kneeling 1 arm Lat Pulldown 10/side Prone KB/DB Drag 5/ Side Squat Jump 8/Side See how many rounds you complete in 12 minutes

Tuesday
Non-Negotiable Daily Walks

A

Walk

3 x 10:00

Wednesday
Non-Negotiable Daily Walks

A

Walk

3 x 10:00

Thursday
Barebones Strong: Week 1 Day 5

A1

Plank

3 x 30

A2

McGill Birddog

3 x 5 @ 10

A3

Side Plank

3 x 30

B

Agile 8

C1

DB RDL

4 x 8

C2

Bulgarian Split Squat

4 x 8

D1

Banded KB Swing

1 x 60

D2

Push-Up

1 x 60

Circuit

E

DB Step Up x10 each leg Body Saw x 10 Half kneeling DB Press x 8 See how many rounds you complete in 12 minutes

Thursday
Non-Negotiable Daily Walks

A

Walk

3 x 10:00

Friday
Non-Negotiable Daily Walks

A

Walk

3 x 10:00

Saturday
Active Recovery

A1

McGill Birddog

A2

Side Plank

A3

Plank

Circuit

B

Rowing Workout for the day 5 minute warmup 8 Minute Row (20-25 Strokes per Minute) 4 Minute rest (10-15 Strokes Per Minute) 6 Minute Row (20-25 Strokes per Minute) 4 Minute Rest (10-15 Strokes Per Minute) 2 Minute Sprint Balls out for 2 minutes 2 Minute Rest (10-15 Strokes Per Minute)

C1

Walking Lunges

2 x 12

C2

Forearm Wall Slide w/ Retraction

2 x 12

C3

Pallof Press

2 x 12

C4

Glute Bridge

2 x 12

Saturday
Non-Negotiable Daily Walks

A

Walk

3 x 10:00

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The Time is Now

The power to feel better, move better, and live the life you are looking for could be yours in 8 short weeks.

Get Barebones Strong
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FAQs
What if I am a Beginner?
Beginners are welcome to this program. The movements are basic and understandable via video demonstrations. You got this!
I am struggling with aches/pains/injuries, should I do this program?
As always, consult with your physician or doctor before starting any exercise program. That being said, sometimes the aches and pains we have are from merely not moving enough. Could be helpful in your feeling better!
Why only 8 weeks?
This program is designed as a jumpstart to better habits and long term progress. That being said, you can run this program multiple times and in fact I would suggest you run in 2-3 times to get the most out of it.
Do you offer any online coaching/consults?
Sure do! Check out my personal website www.practicemovement.com for all options!
Barebones Strong