Fema1541557232

Bodybuilding
Coach
Lacey Fema

This is a 4 Week, 3x a week program that you can take with you ANYWHERE you go with NO NEED for equipment!
This is a progressive program focusing on targeting the glutes, hamstrings, quads and core! Take advantage of using the app to note and track your progress!


Features
3 sessions per week
Must use App app to view and log training
Program Training
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Program Highlights
Custom video demos, includes warm ups, coaching cues & ability to track progress in the app!
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Anywhere & Anytime
It's great feeling like you are following a program and progressing! So when life happens you can still follow this program, it fits the demands of travel or whatever life might be throwing your way! Hip circle is suggested but NO equipment is needed! Video demos include both body weight and weighted movements.
Features
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Access to Coach Lacey
Provide the feedback you need to grow
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Programming 3 days per week
Accessible from anywhere and challenging for athletes of all levels. Includes a warm up, main move, and accessory portion for each training day!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Access to a coach to push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
* Suggested equipment: Hip Circle* Optional equipment: Dumbbell / Kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Circuit

A

2 Rounds 10 Alternating Deadbugs 10 Alternating Windshield wipers 10 Glute Bridge Raises 10 Lateral clams (ea) *can be banded

B

Tempo / Eccentric Squats

5 x 5

Circuit

C

3 - 4 Rounds for Quality: 8 Reverse Lunge (ea) 10 Alternating Plank hip taps 10 Banded Kickbacks (ea) * sub for leg lifts

Monday
Week 1 Day 2

Circuit

A

2 Rounds :30 Bear Hold 5 Shin Box Step throughs (ea) *roll forward on the shin as you send hips forward to the lunge position 10 Good mornings

B

Tempo / Eccentric Glute Bridge Raise - BW BBL

5 x 8

Circuit

C

3 - 4 rounds for quality: 14 Alternating lateral lunges 10 Alternating toe taps 10 Standing kick backs (ea)

Tuesday
Week 1 Day 3

Circuit

A

2 Rounds 10 Alternating Deadbugs 5 Hip Circles each direction / per leg 10 Frog pumps 10 Alternating Reverse Lunges with OH reach

B

Tempo / Eccentric Rear Foot Elevated Split Squat BW BBL

4 x 6

Circuit

C

3 - 4 Rounds for Quality: 8 Alternating squat to knee raise :30 Plank hold 4-6 Glute bridge march

Coach
coach-avatar Lacey Fema

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For ALL Levels!

Healthy hips are great for EVERYONE! Keep movement in your routine during travel or a busy work schedule. Supplement training between gym visits or get a kick start to your fitness journey!

Get Body Weight Glute Strength
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FAQs
Do I need Weights?
No! I suggest that you have a hip circle for added tension but the training can be done all at body weight.
Body Weight Glute Strength