Hot Seller

Athletic Rebuild

Coach
Tayla Cannon

**A 3-PHASE HYBRID PROGRAM DESIGNED TO BUILD YOU INTO THE ATHLETE THAT CAN DO IT ALL**

*PHASE 1: Foundational Strength, Mobility and Endurance*

Build a solid fitness foundation with intentional programming that focuses on developing strength, mobility and endurance. Lay the groundwork for your fitness journey as you enhance your overall physical capabilities.

Week 1 of this phase will involve strength and aerobic testing to set a baseline for your next 12 weeks. You will use this data to determine your progress when you re-test in Week 12

*PHASE 2-3: Strength & Conditioning, Aerobic Capacity, and Anaerobic Threshold*

Progress seamlessly through Phases 2 and 3, where our program delves into components of strength & conditioning while pushing your aerobic threshold, and building your anaerobic capacity.

Each phase is strategically designed by a physiotherapist to refine your athletic capacity, build resiliency and unlock new levels of performance.

**GUARANTEED TO:**
- SET NEW 1RM
 - IMPROVE STRENGTH
 - ENHANCE MOBILITY
 - ELEVATE FITNESS

Features
2 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is old. Your coaches programming will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
PHASE 1 WK 1 Squat Testing

A1

Banded Ankle Dorsiflexion Mobilization

4 x 0:30

A2

Single Leg Glute Bridge

4 x 8

A3

Back Squat

4 x 5

B1

Front Rack Step-Ups

3 x 8

B2

DB Lateral Lunge

3 x 8

B3

Heel Elevated Goblet Squat

3 x 8

C1

Assault Bike

3 x 1:00

C2

Suitcase Carry

3 x 0:30

C3

DNS Star Pattern

3 x 8

Sunday
1. LOWER PREP

A1

Assault Bike

1 x 1:00

A2

90/90 Hip Switch

1 x 16

A3

Runners Stretch

1 x 12

B1

Side Plank Dip and Clam

2 x 8

B2

Single Leg Glute Bridge

2 x 8

Monday
PHASE 1 WK 1 Bench Press Testing

A1

Couch Stretch (Hip Flexors)

4 x 0:30

A2

Banded Isometric Lat Lock

4 x 0:20

A3

Barbell Bench Press

4 x 5

B1

Swiss Ball Stability Fly

3 x 8

B2

Supine DB Tricep Press

3 x 8

B3

Push-Up

3 x 10

C1

1/2 Turkish Get Up

3 x 6

C2

Kneeling Cable Woodchop

3 x 10

C3

Plank Rotation

3 x 10

Monday
1. UPPER PREP

A1

Rower

1 x 1:00

A2

Single Arm Downward Dog Plank Reach

1 x 5

A3

Single Arm Downward Dog Plank Reach

1 x 5

A4

Side-Lying Thoracic Rotation

1 x 8

B1

Banded Pull-Aparts

2 x 10

B2

Diagonal Banded Pull-Apart

2 x 10

Tuesday
PHASE 1 WK 1 Overhead Press and Erg Testing

A1

Prone Snow Angel

4 x 5

A2

Banded Shoulder Flexion

4 x 5

A3

Overhead Press

4 x 5

B1

DB Lateral Raise

3 x 8

B2

DB Front Raise

3 x 8

B3

Powel Raise

3 x 8

C

Rower

1 x 200

D

Rower

1 x 2:00

E

SkiErg

1 x 2:00

F

SkiErg

1 x 200

Tuesday
1. UPPER PREP

A1

Rower

1 x 1:00

A2

Single Arm Downward Dog Plank Reach

1 x 5

A3

Single Arm Downward Dog Plank Reach

1 x 5

A4

Side-Lying Thoracic Rotation

1 x 8

B1

Banded Pull-Aparts

2 x 10

B2

Diagonal Banded Pull-Apart

2 x 10

Wednesday
PHASE 1 WK 1 Deadlift Testing

A1

Prone Scorpion

4 x 8

A2

Bird Dog

4 x 8

A3

Barbell Deadlift

4 x 5

B1

Single Leg Hip Thrust

3 x 8

B2

KB single leg RDL

3 x 8

B3

Hamstring Curl on Slides

3 x 8

C1

Band Rotations

3 x 10

C2

Copenhagen Plank Short Lever

3 x 0:30

C3

Dead Bug

3 x 12

Wednesday
1. LOWER PREP

A1

Assault Bike

1 x 1:00

A2

90/90 Hip Switch

1 x 16

A3

Runners Stretch

1 x 12

B1

Side Plank Dip and Clam

2 x 8

B2

Single Leg Glute Bridge

2 x 8

Thursday
PHASE 1 WK 1 Pull Up Testing

A1

Supine Hamstring Mobility

4 x 8

A2

Supine 90/90 Wall Slide

4 x 8

A3

Pull-Up

4 x 5

B1

1-Arm DB Row

3 x 8

B2

DB Pullover

3 x 8

B3

Band Face Pull

3 x 8

C1

SkiErg

3 x 1:00

C2

Half Kneeling Pallof Press

3 x 10

C3

90/90 Banded Reach to Row

3 x 8

Thursday
1. UPPER PREP

A1

Rower

1 x 1:00

A2

Single Arm Downward Dog Plank Reach

1 x 5

A3

Single Arm Downward Dog Plank Reach

1 x 5

A4

Side-Lying Thoracic Rotation

1 x 8

B1

Banded Pull-Aparts

2 x 10

B2

Diagonal Banded Pull-Apart

2 x 10

Athletic Rebuild Hybrid Program