Synergy - Strength

Coach
Jakob De Coninck

If you are new to the gym and are still unsure of how best to train this is the program for you. 
This will introduce you to Strength and Conditioning training and help you become familiar with the movements we need to get stronger at to help develop our skills on the court. 

The workout is also gym friendly only requiring a couple of dumbbells so no need to be anxious about using strange machines or being in peoples way. 
Grab a couple of dumbbells and find a corner you feel comfy in and you can do your whole workout there!

Features
2 sessions per week
Must use App app to view and log training
Program Training
$15
Get Netball PreSeason 2/Week (Gym)
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Imagine being....
Faster to the ball than your defender. Jumping higher than your opponent. Not being out of breath by the end of the 1st quarter & lasting the whole season without getting injured.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

A

Goblet Squat Heel Elevated

3 x 12

B

Split Squat

3 x 12

C

DB Bench Press

3 x 12

D

Seated DB Shoulder Press

3 x 12

E

Standing Calf Raise

3 x 12

Tuesday
Week 1 Day 3

A

Hip Thrust.

3 x 12

B

Bulgarian Split Squat.

3 x 10

C

Seated Hamstring curl

3 x 15

D

Single Leg Hip Thrust.

3 x 12

E

Close Grip Lat Pull Down

3 x 12

F

Close Grip Seated Row

3 x 12

Coach
More from Synergy - Strength
coach-avatar Jakob De Coninck

FAQs
I'm new to the gym, can I still use this program?
Yes! I have made this program very gym anxiety friendly! The first half you just need some dumbbells and your own little space. There's a few machines at the end, but you have video walk throughs for everything!
I've never lifted weights/am very new to gym training.
Yes! I've gone back to basics, everything is simple and achievable for even the newest of gym goers! If it's too simple reach out and I can give you some progressions!

More from Synergy - Strength

programs
Netball PreSeason 2/Week (Gym)
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