ORKA-BB-V1

ORKA ATHLETICS

General Fitness, Bodybuilding, Functional Fitness, Law Enforcement, First Responders
Coach
Cody Frey

Back to the Basics

This program was created with the intention of getting back to the basics and building a solid foundation.

For those of you who never did the basics or who have not done regular exercise in quite some time. I.e. 6 months or more. This is the program to get you back into shape, and feeling your best. The best way to make fast progress is to go slow and steady and build a solid foundation.

This program will take an average of 60min per workout. Some days are less.

Aerobic Capacity

Strength & Size

Technique

Mobility

All are covered in this program.

If you are a true beginner and have not done regular exercise in a long time, then I suggest that you take it slow and work your way up.

If you are interested in take a look at our 1:1 Coaching www.orkaathletics.com where we will conduct an assessment and you will get a completely individualized fitness program and a coach committed to your success.

$24
Get ORKA-BB-V1
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Build a Foundation
This program focuses on building a solid foundation in the primal movements that transfer over to day to day life.
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Beginner Focused
Beginner focused to build proper movement patterns and muscle endurance. This is the perfect program for someone who hasn't quite mastered certain movements such as the squat, hinge, push and pull.
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Benefits
-Gain Strength -Feel Better -Look Better -Sleep Better
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 5 days per week
This program will take an average of 60min per workout. Some days are less. Aerobic Capacity Strength Mobility All are covered in this program.
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Gym
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Agile 8

B

Goblet Squat

3 x 8

C

Incline DB Bench Press

3 x 8 @ 8

D

DB Upright Row

3 x 8 @ 8

E

Straight Arm Pulldown

3 x 8 @ 8

F

Walking Lunges

3 x 10 @ 8

G

DB Overhead Tricep Extension

3 x 8

H

Seated Incline DB Curls

3 x 8 @ 8

Conditioning

I

Front Plank

3 Rounds x 60 sec or Max Hold

Monday
Week 1 Day 2

A

Agile 8

B

Rowing

1 x 10:00

Conditioning

C

NOVICE MAP 10

10 min AMRAP 10 Cal AB or 20 Cal Rower 50ft Single Arm Farmers Walk =Alternate Arms Each Round 10 Reverse Bodyweight Lunges AMRAP= AS MANY ROUNDS AS POSSIBLE

D

Rowing

1 x 10:00

E

Foam Roll

Tuesday
Week 1 Day 3

A

Agile 8

B

Goblet Squat

3 x 8

C

Incline DB Bench Press

3 x 8 @ 8

D

DB Upright Row

3 x 8 @ 8

E

Straight Arm Pulldown

3 x 8 @ 8

F

Walking Lunges

3 x 10 @ 8

G

DB Overhead Tricep Extension

3 x 8

H

Seated Incline DB Curls

3 x 8 @ 8

Conditioning

I

Front Plank

3 Rounds x 60 sec or Max Hold

Wednesday
Week 1 Day 4

A

Rowing

1 x 10:00

B

1/2 Turkish Get Up

1 x 100

C

Rowing

1 x 10:00

Thursday
Week 1 Day 5

A

Agile 8

B

Goblet Squat

3 x 8

C

Incline DB Bench Press

3 x 8 @ 8

D

DB Upright Row

3 x 8 @ 8

E

Straight Arm Pulldown

3 x 8 @ 8

F

Walking Lunges

3 x 10 @ 8

G

DB Overhead Tricep Extension

3 x 8

H

Seated Incline DB Curls

3 x 8 @ 8

Conditioning

I

Front Plank

3 Rounds x 60 sec or Max Hold

Coach
More from ORKA ATHLETICS
coach-avatar Cody Frey

Head Coach at ORKA Athletics.

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