For the Busy Person!

CZ Health and Performance LLC

Coach
Coach Chasey

With all the different obligations one has in their life, it can be difficult to find an hour or two to dedicate to working out. So, this program was designed to help those train around their busy schedule. It consists of 6 days of training focused on improving strength and mobility. The workouts won't take too much of your time, and will give you time back in your day to focus on those other obligations.

Features
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Programming 6 days per week
Daily strength and mobility 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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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
Barbell, Dumbbells, Bench
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Sample Week
Week 1 of 4-week program
Monday
Medium: Sub-Max Strength

A1

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

A2

Pull Across (Dynamic Warm-Up)

1 x 10

A3

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

A4

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

A5

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

A6

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

A7

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

A8

Side Lunge (Dynamic Warm-Up)

1 x 10

B1

Rear Foot Elevated Split Squat (RFESS)

3 x 8

B2

1-Arm Row W/ DB

3 x 8

B3

DB RDL

3 x 8

Tuesday
Low Day: Mobility

A1

90 / 90 Hip Mobility

3 x 8

A2

Half Kneeling Windmill

3 x 8

A3

Lunge Holds

3 x 0:30

Wednesday
High Day: Strength

A1

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

A2

Pull Across (Dynamic Warm-Up)

1 x 10

A3

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

A4

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

A5

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

A6

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

A7

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

A8

Side Lunge (Dynamic Warm-Up)

1 x 10

B1

Barbell RDL

3 x 6

B2

DB Military Press (Standing)

3 x 6

Thursday
Medium Day: Sub-Max Strength

A1

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

A2

Pull Across (Dynamic Warm-Up)

1 x 10

A3

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

A4

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

A5

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

A6

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

A7

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

A8

Side Lunge (Dynamic Warm-Up)

1 x 10

B1

DB Goblet Squat

3 x 8

B2

DB Incline Bench Press

3 x 8

B3

Reverse Lunge W/ DB

3 x 8

Friday
Low Day: Mobility

A1

90 / 90 Hip Mobility

3 x 8

A2

Half Kneeling Windmill

3 x 8

A3

Rear Foot Elevated Split Squat (RFESS) Holds

3 x 0:30

Saturday
High Day: Strength

A1

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

A2

Pull Across (Dynamic Warm-Up)

1 x 10

A3

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

A4

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

A5

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

A6

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

A7

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

A8

Side Lunge (Dynamic Warm-Up)

1 x 10

B1

Barbell Front Squat

3 x 6

B2

DB Bent Over Row

3 x 8

Coach
coach-avatar Coach Chasey

Coach Chasey has worked with athletes from a variety of sports at the youth, high school, club, collegiate, and professional level. These sports include basketball, football, volleyball, soccer, swimming/diving, baseball, cross-country, water polo, and rugby. Also, he has worked in a clinical setting where he helped many active individuals return-to-sport and activities following various injuries.

FAQs
What equipment do I need?
You'll need access to barbells, plates, a bench, and dumbbells.
How many days do I train during the week?
6 days!
How long is the program?
4 weeks
For the Busy Person!