Coffey Strong

Coach
Jared Coffey

Your spine's health will determine you biological age. A weak spine can feel like it is weighing you down. A sturdy spine can help you perform exactly the way you want and need to!

It doesn't matter if you are a competitive athlete, weekend warrior, or every day Joe...a strong spine gives you movement advantages you didn't think were possible!

My 12 week program will serve as your guide to mastering the basics of active spine flexibility & mobility. Throughout these 12 weeks you will begin with some of the most effective strategies to acquiring the range of motion needed for life and sport. Over the span of 90 days you will start with the most simplistic training and progress to loaded training that will help you create capacity you didn't think was possible!

Get started now!

Features
1 sessions per week
Must use App app to view and log training
Program Training
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This Program Will Help You...
Increase usable flexibility. Your spine is the signal sender to your central nervous system. Which means it's health and capacity will certainly play a role in your biological age. A strong spine ages like wine my friend!
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Take Control Of Your Body!
Finding the right stretches & mobility exercises can be tough. With so much information out there where do you start? My 12 week program will introduce you into simple routines you can do right from your home!
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Gain Flexibility While Getting Strong
Reaching whatever movement goals you have begins with increasing ACTIVE Range. Not just passive flexibility alone. This means your days of just sitting in stretches are over! Quit wasting your time with these tired stretch routines from back in the day and get in with the new wave!
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Recover Quicker With A Movement Approach
You can be highly active and dealing with bouts of soreness or a person who is bound to a chair and desk for longer than they want to be. Both people require low intensity movement routines to boost recovery, longevity, and maintain joint health. Joint hygiene is important. Just like brushing your teeth, flossing, and taking showers. Your joint hygiene should have a place in your every day routine
Features
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Access to your coaches
I will be here to help you: be more accountable, find the right windows of time to train, and be successful.
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Programming 7 days per week
You will have routines to perform daily. Enough to make a huge difference while not taking a huge chunk out of your day!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach 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
Week 1 Day 1

A1

Quadruped spine segmentation

1 x 2:00

A2

low kneel segmental cat cow

1 x 1:00

A3

collapsed quadruped lumbar segmentation

1 x 1:00

B1

linear neck nods

1 x 1:00

B2

neck rotations

1 x 1:00

B3

lateral flexion neck nods

1 x 1:00

B4

Global Neck CAR

2 x 5

C1

seated slouch stretch

2 x 0:30

C2

wall spine peel off

1 x 10

C3

wall segmental cat cow

1 x 1:00

D1

quadruped T-Spine rotation

1 x 10

D2

Standing Global Thoracic CAR

2 x 5

Monday
Week 1 Day 2

A1

Quadruped spine segmentation

1 x 2:00

A2

low kneel segmental cat cow

1 x 1:00

A3

collapsed quadruped lumbar segmentation

1 x 1:00

B1

linear neck nods

1 x 1:00

B2

neck rotations

1 x 1:00

B3

lateral flexion neck nods

1 x 1:00

B4

Global Neck CAR

2 x 5

C1

Assisted Sphinx Peel Off

1 x 10 @ 0:03

C2

wall bridge hold

2 x 5

D1

quadruped T-Spine rotation

1 x 10

D2

Standing Global Thoracic CAR

2 x 5

Tuesday
Week 1 Day 3

A1

Quadruped spine segmentation

1 x 2:00

A2

low kneel segmental cat cow

1 x 1:00

A3

collapsed quadruped lumbar segmentation

1 x 1:00

B1

linear neck nods

1 x 1:00

B2

neck rotations

1 x 1:00

B3

lateral flexion neck nods

1 x 1:00

B4

Global Neck CAR

2 x 5

C1

Standing Global Thoracic CAR

2 x 5

C2

seated t-spine rotation

1 x 1:00

C3

quadruped T-Spine rotation

1 x 10

D1

Wall Lateral bend

2 x 10

D2

wall lateral bend stretch

2 x 0:30

Wednesday
Week 1 Day 4

A1

Quadruped spine segmentation

1 x 2:00

A2

low kneel segmental cat cow

1 x 1:00

A3

collapsed quadruped lumbar segmentation

1 x 1:00

B1

linear neck nods

1 x 1:00

B2

neck rotations

1 x 1:00

B3

lateral flexion neck nods

1 x 1:00

B4

Global Neck CAR

2 x 5

C1

seated slouch stretch

2 x 0:30

C2

wall spine peel off

1 x 10

C3

wall segmental cat cow

1 x 1:00

D1

quadruped T-Spine rotation

1 x 10

D2

Standing Global Thoracic CAR

2 x 5

Thursday
Week 1 Day 5

A1

Quadruped spine segmentation

1 x 2:00

A2

low kneel segmental cat cow

1 x 1:00

A3

collapsed quadruped lumbar segmentation

1 x 1:00

B1

linear neck nods

1 x 1:00

B2

neck rotations

1 x 1:00

B3

lateral flexion neck nods

1 x 1:00

B4

Global Neck CAR

2 x 5

C1

Assisted Sphinx Peel Off

1 x 10 @ 0:03

C2

wall bridge hold

2 x 5

D1

quadruped T-Spine rotation

1 x 10

D2

Standing Global Thoracic CAR

2 x 5

Friday
Week 1 Day 6

A1

Quadruped spine segmentation

1 x 2:00

A2

low kneel segmental cat cow

1 x 1:00

A3

collapsed quadruped lumbar segmentation

1 x 1:00

B1

linear neck nods

1 x 1:00

B2

neck rotations

1 x 1:00

B3

lateral flexion neck nods

1 x 1:00

B4

Global Neck CAR

2 x 5

C1

Standing Global Thoracic CAR

2 x 5

C2

seated t-spine rotation

1 x 1:00

C3

quadruped T-Spine rotation

1 x 10

D1

Wall Lateral bend

2 x 10

D2

wall lateral bend stretch

2 x 0:30

Saturday
Week 1 Day 7

A1

Quadruped spine segmentation

1 x 2:00

A2

low kneel segmental cat cow

1 x 1:00

A3

wall segmental cat cow

1 x 1:00

A4

collapsed quadruped lumbar segmentation

1 x 1:00

A5

linear neck nods

1 x 1:00

A6

neck rotations

1 x 1:00

A7

lateral flexion neck nods

1 x 1:00

A8

Global Neck CAR

2 x 5

A9

Standing Global Thoracic CAR

2 x 5

A10

quadruped T-Spine rotation

1 x 10

FAQs
Is Jared really responding to my questions?
Yes! Absolutely yes. I will be here to help you along the way to make sure this program goes as smoothly as possible.
How long do sessions usually take?
The slate of training for each day may take between 30 and 60 minutes but it can be broken up into mini sessions throughout the day if needed!
Can I do this program from home?
This program is designed for you to be able to do it in the comfort of your home but can also be performed anywhere.
Do I need to do anything before starting?
This program is for anyone at any time. There are training options in there for beginners and advanced enough options through out the way for people to challenge themselves.
Is this too advanced for me?
This program is all about the basics. No one is broken and no one is too good to work on the basic functioning properties of their joints. This program is essential for progressing to advanced training as well as having healthy hips for other activities.
Spine Basics