Bad Bitchs INC: Training by Neil DeRosa in TrainHeroic

Train Till Death

Coach
Neil DeRosa

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
2 Lower Body Days, 2 Upper Body Days, Weekly Self Assessment
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Delivered through TrainHeroic
Your coaches and fellow teammates 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 8-week program
Sunday
Week 1 Day 1

A

Back Squat

10, 8, 5, 5, 5

B

DB Rear Foot Elevated Split Squat

3 x 20

C

Goblet Cyclist Squat

3 x 10

D

Side Lunge

3 x 20

E1

Russian Twist

E2

Ab Reach

Monday
Week 1 Day 2

A

Neutral Grip DB Bench Press

3 x 10

B

Chin-Up

3 x 10

C

Single Arm Row To Hip

3 x 20

D

Dip

3 x 10

E1

Reverse Flys

3 x 10

E2

Alternating DB Hammer Curl

3 x 20

Plank Matrix!

F

3 rounds 20 seconds on 10 seconds off Right Plank Normal Plank Left Plank Your 10 seconds off are for your transitions to the next position. Get it!

Wednesday
Week 1 Day 4

A

Deadlift

5 x 5

B

Barbell Hip Thrust

3 x 10

C

Cable Kickbacks

3 x 20

D

Hip Abduction Machine

3 x 10

Conditioning

E

Glute + Core Finisher!

Glute + Core Finisher! 2 rounds MAX reps side lying leg raises RIGHT SIDE MAX reps single leg glute bridges w/ pulse RIGHT SIDE 60 seconds penguines Alternating --- MAX reps side lying leg raises LEFT SIDE MAX reps single leg glute bridges w/ pulse LEFT SIDE 60 seconds penguines Alternating

Thursday
Week 1 Day 5

A

Single Arm DB Press

3 x 20

B

Seated Cable Row

3 x 10

C

Push-Up

3 x 10

D

Gorilla Row

3 x 20

E1

DB Lateral Raise

3 x 10

E2

Tricep Rope Pulldowns

3 x 10

Conditioning

F

Core Crusher

Core Crusher! Set your timer to custom program the following: 3 rounds of 30 seconds of work and 10 seconds of rest. You will perform as many reps as you can in the 30 seconds of work. When you hit your 10 seconds of rest that will be your transition time to the next movement. round 1 - Penguins round 2 - Ab Reach round 3 - Russian Twists round 4 - Superman Hold Take a 2 minute rest and then repeat this whole cycle one more time!

Saturday
Weekly Check In

Conditioning

A

Training Quality

What was your training quality for the week? What did you feel went well? What could be improved? Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

B

Nutrition Quality

How was your nutrition quality for the week? Were you able to stay in line with your goals? What were some wins and some losses? Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

C

Energy Levels

How were your energy level overall this week? Was it consistent in one form or another or was it up and down? Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

D

Sleep Quality

How was your sleep quality for the week? On average how many hours did you get a night? Do you have an idea why your sleep may have been good or bad? Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

E

Wins and Losses

What were some wins for the week across all of your training, nutrition, and lifestyle touch points? What are some losses we could improve on for the upcoming week? -- Leave answer in "circuit notes" below and hit complete when you're done!

Conditioning

F

Additional Notes

Please leave any additional notes or questions you may have? You got through the week! Let's prepare for an even better one! Leave answer in "circuit notes" below and hit complete when you're done!

The Proof
verified-athlete-avatar Alex Skarmas

Bad Bitch Executive

Verified Athlete

"Neil really cares about each of his clients and makes you feel like you are capable of pushing yourself and hitting your goals. Having a support system from a coach makes a huge difference in what you feel you are able to accomplish!"

verified-athlete-avatar Christine

Bad Bitch Executive

Verified Athlete

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Bad Bitchs INC