Janus

Meditations: Strength, Power and Fitness

General Fitness

Coach

Robert Elliott B.S. EMS, CSCS

Built for everyone from a stay at home mom to a off-season athlete. This program will start with basic, easy to do, movements and progress in both volume and complexity as you continue.

$20

Get Janus

Get Stronger and Move Better

This program is built upon scientific principles of strength training. Robert has helped countless people just like you reach their goals and experience a higher quality of life through strength and mastery of movement.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbells

Recommended

Conventional Gym Access

Sample Week

Week 1 of 6-week program

Sunday

Push

Rowing

1 x 3:00

Band Face Pull

1 x 10

Band External Shoulder Rotation

1 x 10

Band Dislocation

1 x 10

Push-Up

Shoulder Press Machine

3 x 10

DB Lateral Raise

3 x 12

Tricep Pushdown

3 x 12

Box Jump

3 x 10

Walking

1 x 10:00

Foam Roll

1 x 5:00

Monday

Legs

Treadmill Walk

1 x 3:00

Walking Hip Opener

1 x 10

Sling Shot Side Step

1 x 10

Air Squat

1 x 10

Air Squat

Leg Press

3 x 10

Leg Extension

3 x 12

Hip Adduction

3 x 12

Plank

3 x 0:20

Walking

1 x 10:00

Foam Roll

1 x 5:00

Wednesday

Pull

Rowing

1 x 3:00

Band Face Pull

1 x 10

Band External Shoulder Rotation

1 x 10

Band Dislocation

1 x 10

Pull-up Machine

Machine Row

3 x 10

Lat Pulldown

3 x 12

EZ Bar Curl

3 x 12

Medicine Ball Slam

3 x 10

Walking

1 x 10:00

Foam Roll

1 x 5:00

Thursday

Posterior Chain

Assault Bike

1 x 3:00

Walking Hip Opener

1 x 10

Sling Shot Side Step

1 x 10

Air Squat

1 x 10

Back Extension

Hip Thrust

3 x 10

Lying Leg Curl

3 x 12

Hip Abduction

3 x 12

Side Plank

2 x 0:20

Walking

1 x 10:00

Foam Roll

1 x 5:00

Coach

More from Meditations: Strength, Power and Fitness

Robert Elliott B.S. EMS, CSCS

Strength, Powerlifting and General Fitness Coach Robert has had a passion for fitness his entire life. With over a decade of training experience, a Bachelors Degree in Exercise and Movement Science and a CSCS (Certified Strength and Conditioning Coach) from the NSCA. Robert has both the knowledge and experience to help you achieve your goals, whatever they may be!