Level Push E-Sport Athlete 4 Week Bodyweight Fitness Program

Justin Custodio

Functional Fitness
Coach
Coach Justin

Are you an e-sport athlete in need of a fitness program? Are you suffering from repeated stress and injuries from gaming for long hours? Do you want to maximize your availability to play and be ready when your team calls? Then this bodyweight fitness program is for you. This is a 2 day / 4 week bodyweight program that can kickstart your fitness journey alongside your gaming career.

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Minimize stress and injuruies
Improve your physical availability by being more fit.
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Improve physical endurance
Exercises that improve your overall fitness for gaming.
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Physical and Mental Skills
Progress skills that help you perform at a high level when needed.
Features
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Programming 2 days per week
2 day / 4 week bodyweight training program. I
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Space to perform exercises // Chair or Bench // Tennis Balls
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Training Day 1

Movement Prep Circuit 2

A

Lower Body 1. Single foot circles x 10 repetitions on each foot 2. Knee Hugs x 10 repetitions on each leg 3. Standing Hip Circles x 10 repetitions each leg 4. Quad Pulls x 10 repetitions each leg 5. Straight leg hamstring scoops x 10 repetitions each leg Upper Body 1. Standing Trunk Twists x 10 rotations each way 2. Arm Circles x 10 circles forward and backward 3. Neck Rotations x 10 rotations to each side 4. Wrist Rotations x 10 rotations on each wrist

B

Bodyweight Squat

3 x 10

C

Plank with Arm Reach

3 x 20

D

Blackburns

3 x 10

E

Single Leg Balance with Two Tennis Ball Bounce

F

Legs Elevated Diaphragmatic Breathing

1 x 5:00

Wednesday
Week 1 Training Day 2

A

Legs Elevated Diaphragmatic Breathing

1 x 5:00

Movement Prep Circuit 2

B

Lower Body 1. Single foot circles x 10 repetitions on each foot 2. Knee Hugs x 10 repetitions on each leg 3. Standing Hip Circles x 10 repetitions each leg 4. Quad Pulls x 10 repetitions each leg 5. Straight leg hamstring scoops x 10 repetitions each leg Upper Body 1. Standing Trunk Twists x 10 rotations each way 2. Arm Circles x 10 circles forward and backward 3. Neck Rotations x 10 rotations to each side 4. Wrist Rotations x 10 rotations on each wrist

C

Bodyweight Hip Thrust

3 x 10

D

Dead Bug

3 x 20

E

Snow Angels

3 x 10

F

4-Way Neck

3 x 0:40

G

Legs Elevated Diaphragmatic Breathing

1 x 5:00

Coach
coach-avatar Coach Justin

Certified Strength & Conditioning Specialist (CSCS) and Tactical Strength & Conditioning Facilitator (TSAC-F)

FAQs
Do I need access to a gym?
No, just a space that is big enough to perform the exercises.
What does this program consist of?
This program consist of 2 days of training for 4 weeks. All exercises are programmed for bodyweight so no equipment needed.
Will you be coaching me 1 on 1?
No, this is not online personal training. This is a program that you will perform on your own with guidance through the app. If you are interested in further training such as 1 on 1 coaching then you can reach out to me via TrainHeroic App to inquire.
Who is this training for?
This program are for beginners both male and female e-sport athlete/clients. Though the program is foundational so anyone with a beginner training level can benefit from this program.
Level Push E-Sport Athlete 4 Week Bodyweight Fitness Program