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.

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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
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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
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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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
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Sample Week
Week 1 of 6-week program
Sunday
Push

A

Rowing

1 x 3:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C

Push-Up

D

Shoulder Press Machine

3 x 10

E

DB Lateral Raise

3 x 12

F

Tricep Pushdown

3 x 12

G

Box Jump

3 x 10

H

Walking

1 x 10:00

I

Foam Roll

1 x 5:00

Monday
Legs 

A

Treadmill Walk

1 x 3:00

B1

Walking Hip Opener

1 x 10

B2

Sling Shot Side Step

1 x 10

B3

Air Squat

1 x 10

C

Air Squat

D

Leg Press

3 x 10

E

Leg Extension

3 x 12

F

Hip Adduction

3 x 12

G

Plank

3 x 0:20

H

Walking

1 x 10:00

I

Foam Roll

1 x 5:00

Wednesday
Pull

A

Rowing

1 x 3:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C

Pull-up Machine

D

Machine Row

3 x 10

E

Lat Pulldown

3 x 12

F

EZ Bar Curl

3 x 12

G

Medicine Ball Slam

3 x 10

H

Walking

1 x 10:00

I

Foam Roll

1 x 5:00

Thursday
Posterior Chain

A

Assault Bike

1 x 3:00

B1

Walking Hip Opener

1 x 10

B2

Sling Shot Side Step

1 x 10

B3

Air Squat

1 x 10

C

Back Extension

D

Hip Thrust

3 x 10

E

Lying Leg Curl

3 x 12

F

Hip Abduction

3 x 12

G

Side Plank

2 x 0:20

H

Walking

1 x 10:00

I

Foam Roll

1 x 5:00

Coach
coach-avatar 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!

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Fitness For All

Unleash your strength potential, move better and live happier.

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