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PRIMED: Power. Performance. Progression

Omni Fitness

Strength & Conditioning, Mobility, Functional Training

Coach

Ryan Coleman

PRIMED is a 6-week total-body performance program built for athletes who want to move with power, train with intent, and perform with purpose. This progressive system targets strength, structure, and stamina through four weekly sessions:

🔹 Posterior Chain + Deadlift Focus

🔹 Anterior Chain + Pressing Power

🔹 Core + Mobility Integration

🔹 Leg Dominant + Load Capacity

The plan is divided into 3 strategic phases:

Foundation (Weeks 1–2): Build position, control, and baseline movement quality.

Hypertrophy (Weeks 3–4): Increase muscular endurance and functional size.

Strength (Weeks 5–6): Focus on load, tension management, and full-body resilience.

Each session balances strength training, activation work, and conditioning, keeping performance at the core. No fluff — just structured progress built to help you carry more, move better, and feel primed to dominate.

$40

Get PRIMED: Power. Performance. Progression

Progressive Structure

Each phase builds on the last — moving from foundational control to peak strength — so you're always adapting, never plateauing.

Perfect for Hybrid Athletes

Whether you're lifting, sprinting, or competing — this program supports strength, endurance, and mobility without compromise.

Emphasis on Mobility

Mobility isn't an afterthought — it's built into every session to improve movement quality, recovery, and long-term performance.

Can Be Repeated Multiple Times

Designed for growth — repeat the cycle with new intent, heavier loads, or greater precision and still see progress.

Features

Access to your coaches

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

Programming 4 days per week

Daily strength, conditioning, and skill 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

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Bands

Recommended

Barbell // Hex Bar // KettleBells // Stability Ball // Yoga

Sample Week

Week 1 of 6-week program

Sunday

Posterior Chain & Deadlifts Phase #1

Superman

2 x 15

Straddle Rocks(Left, Middle, Right)

2 x 3

Hamstring/Hip flow

2 x 8

Med Ball Slam

3 x 10

Glute Bridge

3 x 10

Trap Bar Deadlift

3 x 8

Pull Through

3 x 15

Inverted Row

3 x 10

Stability Ball Hamstring Curl

3 x 10

Hammer Curl

3 x 12

Aerobic Capacity

10 x 10 @ 30

Monday

Anterior Chain & Pressing Phase #1

Push Up to Down Dog

2 x 8

T-Spine Reach

2 x 6

Shoulder Jacks

2 x 8

Band Pull-Apart

3 x 15

Burpee

3 x 10

Barbell Bench Press

3 x 8

DB Split Squat

3 x 8

DB Thruster

3 x 10

Jump Squat

3 x 15

Banded Tricep Extension

3 x 15

Mountain Climber

3 x 8

Wednesday

Base Load (Leg Dominant) Phase #1

Shin Box Rotations

2 x 10

Figure 4 Flow

2 x 8

Heel Tap Mobility

2 x 8

Frog Rocks

2 x 10

Adductor Rocks

2 x 8

Foam Roller Groin Squeeze

2 x 5 @ 5

Air Squat

3 x 8

Dead Bug

3 x 10

Barbell Back Squat

3 x 8

Barbell Hip Thrust

3 x 8

Lateral Lunge

3 x 8

Single Leg KB Swing

Lateral Leg Raise

3 x 8

Soleus Raise

Assault Bike

6 x 20 @ 40

Thursday

Core & Mobility Phase #1

Bird Dog

3 x 10

Plank

3 x 45

Hollow Roll to V-Up

3 x 8

Inch Worm

3 x 8

Hip Airplane

3 x 8

Backward Lunge with Twist

3 x 8

Band Rotations

3 x 10

Dead Bug

3 x 10

Squat into T-Spine Rotation

Stair Master or Rowing

1 x 20:00

Saturday

Optional Active Recovery

Active Recovery

1 x 30:00

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PRIMED: Power. Performance. Progression

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PRIMED: Power. Performance. Progression

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