SiX Pack Season

The SiX

Weightlifting, General Fitness, Custom Programming, Bodybuilding, Miscellaneous, Other, Functional Fitness

Coach

Ryan Givens

SiX PACK SEASON IS HERE!! This 4 day program is strictly dedicated to toning and strengthening your core through weighted movements and consistent workouts.

4 Ab workouts x 8 weeks = 32 total workouts
Experience driven programming
Progressive Overload throughout the program
Strengthen, stabilize and flatten your stomach
Great addition to your current work out!

BOOST YOUR CONFIDENCE, BUILD YOUR SiX PACK!

$20

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Strengthen

A strong core allows you to be strong everywhere else (squat, bench, running, etc). Plus it looks pretty damn good too!

Stay Injury Free

All movement starts from your core. This program will keep you safe and injury free by teaching you how to stabilize your hips, core and spine before we crank out some ab work.

Flatten and Sculpt

This holistic programs attacks your core from all angles, giving you the peaks and valleys you always wanted! Confidence through the roof!

Features

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

There are videos on all the exercises, so there's no guessing.

Detailed, expert instruction

Ryan will hold you accountable and provide the feedback you need to grow

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

Cable machine // Minibands // Stopwatch/Timer // Dumbbell/Kettlebell

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

mcgill deadbug

3 x 0:20

Mcgill Bird Dog

3 x 0:20

KB Figure 8

3 x 8

Kneeling KB Windmill

3 x 16

Barbell Roll Outs

3 x 8

Kneeling Cable Cross Crunch

3 x 16

Jack Knife

3 x 16

Plank

3 x 0:30

Monday

Week 1 Day 2

Mcgill hip airplane

2 x 5

Mcgill Standing Hip circles

2 x 5

Mcgill Side Plank Rotations

2 x 5

Transverse Cable Rotation

3 x 20

KB Goblet March

3 x 20

Reverse Crunch

3 x 12

Landmine Bar Twist

3 x 16

Hanging Knee Raise

3 x 8

Bosu Cross Mountain Climber

3 x 30

Wednesday

Week 1 Day 4

Kneeling Cable Crunch

3 x 0:20

Standing Cable Wood Choppers

3 x 0:20

Standing Cable Wood Choppers

3 x 0:20

Side Plank Hip Dip

3 x 0:20

Side Plank Hip Dip

3 x 0:20

Flutter Kicks

3 x 0:20

Pike Toe Touch

3 x 0:20

Thursday

Week 1 Day 5

Offset Farmers Walk

3 x 25

Kneeling KB Around the World

3 x 16

Mini Band Hollow Hold Bicycle

3 x 8

Mini Band SL Hollow Hold Rock

3 x 10

Hollow Hold

3 x 0:20

Side Half Crunch

3 x 8

Side Leg Raise

3 x 8

Side Jack Knife

3 x 8

Coach

More from The SiX

Ryan Givens

Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.

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FAQs

Who is this program for? Can I do this?

This program is rated E for Everyone!

What should I expect?

Progressive Overload is the name of the game. Every 2 weeks, your exercises intensify in reps or weight as the body assimilates to the load. Build upon your efforts, see how much stronger you have become!

My core is not strong and I am nervous. Can I really do this?

Yes! Whether you're a seasoned vet or just getting started, you can complete this program! Start your intensity low and build upon your efforts. Best thing about this is, if you need an adjustment, I'm right here for you!

Can I get six pack abs?

Yes! We're hitting all levels of your core with this program. Couple this with smart nutrition, you'll be unstoppable!