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Cycle 1 - Synchro Flex 1

Synchro Strength

Coach

Katie Chapman

My name is Katie Chapman, London 2012 Olympic Artistic Swimmer and Rio 2016 coach. Over the last 25 years I have learned and developed a program that allowed me to stay strong and flexible for my sport.

This 3 month plan is the first phase of training for beginners to the sport and those in the sport who find they need help with their end of range strength.

$120

Get Cycle 1 - Synchro Flex 1

Elite Experience direct to you

I have performed and coached at the top level of our sport and I am a strength coach. You will be getting the best in the business

Easy Structure

My program is easily accessed and performed. You require no prior work to follow this step-by-step cycle.

Features

Access to your coaches

I will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Flex training that’s accessible and challenging for athletes of any level or background

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Recommended

Theraband

Sample Week

Week 1 of 12-week program

Sunday

Flexibility Benchmarks

Right leg split hold

1 x 1

Left leg split hold

1 x 1

Box splits on elbows

1 x 1

sitting pike fold

1 x 0:30

Pike sitting knee extension

2 x 1

Bridge hold

2 x 1

Lying shoulder test

1 x 1

Split hold lying on back

1 x 0:30

Split hold lying on back

1 x 0:30

Box split lying on floor legs on wall

1 x 0:30

Headstand - vertical hold

Tuesday

Week 1 Flex 1 Hamstring/Hip

180 Jump & Land

3 x 10

Inchworm

3 x 5

Downward dog

2 x 0:30

Tuck to pike fold (standing)

2 x 10

Lying on back pike fold

2 x 0:30

Stradde stand holding elbows

2 x 0:30

Kneeling Hip Flexor Stretch

3 x 0:30

Pigeon Stretch

3 x 0:30

Standing adductor hold

2 x 0:30

Frog on front

0:30, 0:45

Standing kicks and hold

4 x 10 @ 0:10

Kneeling kicks

4 x 10

Split hold - right leg

3 x 0:45

Split hold - left leg

3 x 0:45

Box split

3 x 0:45

Thursday

Week 1 Flex 2 Back/Shoulders

Spine rolls

2 x 4

Cobra

2 x 0:30

Downward dog alt knee bend

2 x 0:30

Band Pull-Apart

2 x 5

Crab hold

2 x 0:20

Kneeling thread the needle

3 x 6

External band Rotations

3 x 10

Hands in hip hold

3 x 0:30

Kneeing D shape

2 x 0:15

Bridge hold

2 x 0:15

Bridge rocks

2 x 0:15

Headstand - vertical hold

3 x 0:20

Headstand - tuck to vertical

3 x 3

Bunny hops

3 x 5

Handstand kick up on wall

3 x 0:15

Split hold - right leg

2 x 0:45

Split hold - left leg

2 x 0:45

Box split

2 x 0:45

Saturday

Week 1 Flex 3 toe/knee extension

Jumping Jacks

3 x 0:20

Air Squat

3 x 0:20

Standing Calf Raise

3 x 0:20

Ankle circles (standing)

2 x 10

Calf Stretch

2 x 0:30

Flex/point - slow double leg

3 x 10

Flex/point - fast double leg

3 x 15

Lying on back - flex/point

3 x 8

Lying on back - point/flex

3 x 8

Standing Single leg toe stretch

4 x 0:15

Standing double leg to stretch

2 x 0:20

Kneeling double leg ankle stretch

2 x 0:15

Kneeling to pike on toes

2 x 6

Extension - double leg (heels up/down)

3 x 20

Pike extension hold

3 x 0:15

Straddle single leg lift (up/down)

3 x 5

Straddle single leg hold

3 x 0:05

Split hold - right leg

2 x 0:45

Split hold - left leg

2 x 0:45

Box split

2 x 0:45

Coach

Customer Reviews

Overall Rating

Cycle 1 - Synchro Flex 1

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