TrainHeroic
Other, General Fitness, Strength & Conditioning5 sessions per week
Must use App app to view and log training
Program Training
Heroic Warmup
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
B
4-Way/ Manual Neck
1 x 10
C1
Push-Up
3 x 10
C2
Pull-Up
3 x 10
C3
Lying Handcuffs
3 x 10
D
Bench Press
4 x 12 @ 60 %
E1
Incline DB Bench Press
4 x 12
E2
1-Arm DB Row
4 x 12
F
Push-Up
1 x 100
G1
Elite 6
For Completion
G2
Pigeon Stretch
2 x 0:30
Heroic Warmup
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
B1
Clean Complex
3 x 1 @ 50 %
B2
Box Jump
3 x 5
C
Bench Press
4 x 10 LWP +5lb
D1
Plate Front Raise
3 x 20
D2
DB Shrug
3 x 10
D3
Spread Eagle Situps
3 x 10
E1
Plate Hold
3 x MAX
E2
Push-Up
3 x MAX
E3
Plank
3 x MAX
F1
Fire Hydrant
3 x 10
F2
Band Pull-Apart
3 x 10
F3
Barbell Bicep Curl
3 x 10
Dynamic Activation
A
Complete the following: 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 yds each way) Side Shuffle (10 yds each way) Toy Soldiers (10 yds) High Knees (10 yds) Skip For Height (10 yds) Backpedal (10 yds) 10 Mountain Climbers Striders (10 yds)
B
Scarecrows
1 x 10
C
Hang Clean
5 x 5
D
Back Squat
4 x 12 @ 60 %
E1
Single Leg RDL
3 x 10
E2
Glute Bridge
3 x 10
E3
Air Squat
3 x 20
F1
DB Swing
1 x 10
F2
Jumping Jacks
1 x 50
F3
Sit-up
1 x 10
G1
Overhead Squat
3 x 10
G2
V-Ups
1 x 50
G3
Static Stretch
1 x 5:00
Dynamic Activation
A
Complete the following: 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 yds each way) Side Shuffle (10 yds each way) Toy Soldiers (10 yds) High Knees (10 yds) Skip For Height (10 yds) Backpedal (10 yds) 10 Mountain Climbers Striders (10 yds)
B
Speed Ladder
For Completion
C1
DB Swing
3 x 10
C2
Glute Bridge
3 x 10
C3
DB Jump Lunge
3 x 10
D
Front Squat
4 x 12 @ 60 %
E1
Step-Ups
3 x 6
E2
Goblet Squat
3 x 0:20
E3
Lateral Lunge
3 x 6
F
Air Squat
1 x 100
G1
Jump Rope
1 x 5:00
G2
Pass-Through
3 x 10
G3
Static Stretch
1 x 5:00
